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Make-Ahead Frozen Smoothie Meal Prep

Save time and money while maximizing taste and convenience by using these recipes for smoothie meal prep. 

Smoothie Meal Prep

It's not hard to understand the appeal of a smoothie. They taste delicious and are quite easy to throw together once you've gathered all of your ingredients, all while providing a great way to get nutrients from fresh fruits and vegetables. Between healthy fats, your favorite fruits, and other nutritious ingredients, making delicious smoothies is an easy way to consume recommended servings of foods that you might otherwise have trouble incorporating into your day. 

Smoothies can also be prepared ahead of time, bringing the convenience factor to a whole new level. Using the magic of meal prepping—which is just taking time in advance to put meals together—smoothies can be ready to blend from the freezer with only a moment's notice. Sound good? Let's dive in with some of my favorite recipes and tips for make ahead smoothie meal prep.


Your favorite smoothie recipe might have just a few ingredients, or it might involve a whole shopping list unto itself. Regardless of how many items you like to add to your smoothie, there a general formula I like to follow when constructing a smoothie recipe. 

Here's what's involved:

  • 1.5 cups frozen fruit; + 
  • 1 cup liquid; + 
  • 1 cup greens; + 
  • extras like protein powder, seeds, nuts, etc; =
  • your favorite smoothies

Simple enough math, right?

While you're always free to experiment with your smoothie (e.g. using your liquid of choice, different methods of storage, etc.), this is a base recipe I use when putting together these freezer smoothie packs. If you want a thicker smoothie, you may need to use a little bit less liquid. 

When it comes to your own smoothie packs, you'll figure out exactly how you like to do things. 

Is it okay to meal prep smoothies?

Though you might think otherwise, it's "okay" to meal prep a wide variety of foods. Sometimes, however, it's good to think about your approach. 

For example, you might consider blending a mega-batch of your favorite smoothie at the beginning of the week, doling it out into mason jars, and grabbing those as the days go on. 

This is textbook meal prepping—batch cooking and storing for later consumption. However, you're likely to run into some issues with this. While your drink might remain somewhat fresh for the first couple of days, you may notice the ingredients begin to separate after a while. Even if you stored your smoothies in an airtight container, a smoothie will lose the strength of its flavors and may eventual develop a bitter taste of its own. 

​If you're just planning to keep a smoothie in the fridge, you probably need to consume it within the first day or two, or you risk the whole thing going to waste. 

Those considerations are the reason I like to do my smoothie meal prep in freezer packs. The time pressure is off; I can have a smoothie weeks after I've assembled the bag as long as I have my desired liquid on hand. 

How do you meal prep smoothies in advance?

I like to gather all ingredients together—except for the liquid—as if I'm about to make a serving right then and there. I'll arrange these ingredients in my container of choice, label them for convenience/memory, and pop them in my freezer. When I want to make it, I dump straight into my blender, add the liquid, and I have a wonderful smoothie ready to go. 

I can do smoothie prep for an entire month at one time, and there's no limit to the different ways I can consume them either. An easy breakfast on busy mornings? You got it. Afternoon snack or dessert? Yes, please!

What's the best thing to freeze smoothies in?

As you'll note from the pictures in this post, using ziploc freezer bags works perfectly fine for this task. Lately, however, I've been using Stasher Bags for this task, and having freezer-safe a reusable option for my make-ahead smoothies is my new favorite way prepare these smoothie freezer packs. 

​It's also possible to freeze smoothies in mason jars or other comparable airtight glass containers. I've even seen folks pre-blend smoothies and pour them into ice cube trays. As I've mentioned, I prefer to freeze smoothie ingredients without blending them first, but that's only my opinion. 

How long can smoothies last in the fridge?

A smoothie will remain relatively fresh for 2-3 days in the fridge. If you keep it cold, you likely aren't going to run into any major issues during this window, but you won't get that just-blended freshness either. 

Do frozen smoothies lose nutrients?

You may have heard that frozen fruit is less nutritious than its fresh counterpart. This turns out to be mostly untrue. If fruit is frozen soon after it's picked at peak ripeness, it's going to have similar nutritional value to its fresh counterpart. However, fruit loses nutrition over time. Even with frozen smoothies, you'll probably want to consume within 6 months of freezing to ensure your ingredients are still at their best. 

Tips for blending smoothies

I'm a bit spoiled in that I have a Vitamix blender. It's heavy duty, has lasted for quite some time, and is always up to the blending task of whatever I throw at it. For a high-powered blender, there's not much I'd be able to recommend over it. However, plenty of people have told me about great experiences with their Ninja Foodi.

Substitution ideas 

You can check the recipe card below for a few of my go-to combinations. However, you can think of the "substitution" ideas here as building blocks for making your ideal smoothie. 


Using different fruits is at the heart of smoothie flavor customization. In addition to awesome flavor combinations, the type of fruit you use can affect the nutritional benefits that are at the heart of healthy smoothies. To get your gears turning, here are some of the frozen fruits I like to add to a smoothie bag on a regular basis:

  • strawberries
  • mangos
  • pineapples
  • bananas
  • blueberries
  • cherries
  • oranges
  • peaches


Thinking about your primary liquid is the other major component to both the flavor and consistency of your smoothie. 

  • almond milk
  • light orange juice
  • coconut water
  • water
  • oat milk
  • tea


Once you've gotten your fruit and liquids taken care of, other add-ins generally fall into one (or both) of two categories: flavor and nutrition. Adding greens and seeds and up your nutrient intake in your beverage, where natural sweeteners and flavorings can make your tastebuds sing. 

  • spinach
  • kale
  • chia seeds
  • hemp seeds
  • protein powder
  • spices
  • honey
  • syrups
  • vanilla 
  • cocoa powder

Tips on how to make a creamy smoothie

  • Use frozen fruit: No need to play around with ice for the texture—frozen fruit will help you get what you need! Obviously, I won't dissuade you from making a smoothie with fresh fruit if you have that on hand, but 
  • Ramp it up: Start on low power mode and then go to high power mode and blend for a few minutes
  • Adjust the liquid: Depending on the type and amount of liquid you use in this, you may need to tinker a bit before you reach the perfect texture!
  • Get a good blender: You don't need to drop $1,000 on an industrial-strength blender, but you may be able to step up your blending game, which can lead to big improvements in the quality of your finished product. 

More smoothie recipes

Because the smoothie meal prep approach is the method I use almost all the time, I don't have much to offer in the way of full smoothie recipes on the site. That said, I do like to make this immune boosting smoothie, especially in the winter months when my body is being pushed pretty hard and sickness tends to hang around a bit more. 

This is a picture of 4 pre-made smoothie meal prep bags. Each bag has smoothie ingredients like fruits, greens, and protein powder. The title of each smoothie is written on the bag. There is one for green, chocolate peanut butter, strawberry banana, and tropical.
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Smoothie Meal Prep

Save time and money while maximizing taste and convenience by using these recipes for smoothie meal prep. 
Prep Time5 minutes
Cook Time3 minutes
Course: Snack
Cuisine: American
Keyword: smoothie, smoothie bags, smoothie meal prep
Servings: 1
Calories: 355kcal
Author: Jordan Smith


  • reusable bags
  • Blender
  • Measuring Cups


Tropical Smoothie

  • ¾ cup mango
  • ¾ cup pineapple
  • 1 cup spinach
  • 1 cup light orange juice
  • optional 1 tbsp shredded coconut
  • optional 1 serving vanilla protein powder

Green Smoothie

  • 1 kiwi
  • ½ green apple
  • ½ cup pineapple
  • 1 cup spinach
  • 1 cup light orange juice
  • optional 1 serving vanilla protein powder

Strawberry Banana Smoothie

  • 1 cup strawberries
  • 1 bananas
  • 1 tbsp chia seeds
  • 1 cup almond milk
  • optional 1 serving of vanilla protein powder

Chocolate Peanut Butter Smoothie

  • 1 serving chocolate protein powder
  • 1 banana
  • 2 tbsp peanut butter
  • 1 cup almond milk


  • For smoothie bag you'd like to make, add all ingredients (besides liquid) to the bag. Store in a sealed ziploc bag with air out.


(nutrition in the recipe card is for the strawberry banana smoothie)
Nutrition for each smoothie bag
Strawberry Banana Smoothie (with vanilla protein powder)
  • 355 calories, 8 g fat, 50 g carbs, 25 g protein
Chocolate Peanut Butter Smoothie
  • 437 calories, 18 g fat, 37 g carbs, 31 g protein
Tropical Smoothie (with vanilla protein powder)
  • 293 calories, 1 g fat, 52 g carbs, 23 g protein
Green Smoothie
  • 209 calories, 1 g fat, 50 g carbs, 2 g protein


Calories: 355kcal | Carbohydrates: 50g | Protein: 25g | Fat: 8g

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