Big Blend: A Fruit and Vegetable Super Green Smoothie Meal-Replacement Recipe

Big Blend Green Smoothie Recipe - Get 5 servings of fruits and vegetables in one smoothie!

I make this fruit and vegetable green smoothie almost every single day. 

The best thing about this recipe is that you are getting three servings of fruits and three servings of vegetables while only tasting the fruit!

You can also change up the fruits and vegetables that you use to come up with new and exciting combinations every day.

There are no rules when it comes to making this green smoothie recipe, so you can use whatever you have on hand to get the flavor you want.

This recipe makes a 32-ounce pitcher which I drink half with breakfast and the other half with lunch.




Big Blend Green Smoothie Recipe

  • I start with 8 ounces of water (you can also use almond milk or coconut water.)
  • Then I choose three vegetables. Typically, I use about 3 cups or large handfuls of spinach, one whole carrot and one or two small vine tomatoes.
  • Next, I choose three fruits. I start with either mango, pear or apple for the base, then I add one whole orange and either 1 cup blueberries, strawberries or pineapple to flavor.
  • Sometimes, I will add 1/4 avocado which helps give the smoothie a nice creamy texture while boosting the calories and healthy fat content to make the smoothie more satisfying.

Directions: Start by adding the liquid to your blender (see my blender recommendations), followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until the smoothie is creamy.

Boost It With Superfoods!

You can tweak this smoothie recipe further by adding ground flaxseed or chia seeds for omega 3’s, goji berries for protein, cacao powder for energy and focus, or protein powder.

Boost With Healthy Fats

Healthy plant-based fats enhance absorption of fat-soluble vitamins (like vitamin E). They also add calories to a meal replacement smoothie without making it huge!

  • Try adding 1/4-1/2 avocado for extra vitamin E and folate.
  • Chia, flax, and hemp seeds add plentiful omega-3 fatty acids, protein, and fiber.
  • Nuts and nut butters add protein, fat, and calories, turning single-serving smoothie into a calorie-sufficient meal that can work well with an intermittent fasting schedule.
  • Young coconuts, with their high water content and soft flesh provides one of the richest souces of caclicum (17% RDA in one young coconut), as well as electrolytes and medium-chain fatty acids (MCFA).


Version 2: How To Get 10 Servings of Fruits and Vegetables In One Green Smoothie

It’s a challenge to get five or more servings of fruit and vegetables each day. I always struggled with it.

It’s not exactly fun to eat carrot sticks, celery, and spinach.

Plus, eating a salad is time consuming when you have little time to sit and eat.

Ingredients:

  • 1 apple with skin, cored
  • 1 orange, peeled
  • 1 cup frozen, wild blueberries
  • 1 small plum tomato
  • 1 whole carrot
  • 4 cups or handfuls of fresh baby spinach
  • 1/4 avocado
  • 8 ounces of water
  • 1 scoop protein powder (I use NutriBiotic vegan rice protein) or your favorite superfoods (optional)

Serving Size: You can either drink this as one big meal, or share with a partner. You can also split this smoothie into breakfast and lunch portions if you are doing a green smoothie cleanse.

Nutrition Information

For this smoothie, I’ve included the full nutrition information for this recipe. The source of data is from the USDA database.

As you can see, this smoothie gives you an excellent start to meeting your full nutrition needs. Combined with healthy, whole foods throughout the day, you are ensuring that your body is getting what it needs from fresh, whole foods rather than relying on synthetic vitamin pills.

Calories: 433
Fat: 13g (grams)
Protein: 9g*
Carbohydrates: 82g (includes 25 grams of fiber)

Vitamin A: 752% RDA (Recommended Daily Allowance)
B1 (Thiamine): 44% RDA
B2 (Riboflavin): 37% RDA
B3 (Niacin): 29% RDA
B5 (Pantothenic Acid): 32% RDA
B6 (Pyridoxine): 58% RDA
Folate : 89% RDA
Vitamin C: 160% RDA
Vitamin E: 34% RDA
Vitamin K: 506% RDA
Calcium: 27%
Copper: 61%
Iron: 71%
Magnesium: 50%
Manganese: 247%
Phosphorus: 37%
Potassium: 40%
Selenium: 7%
Sodium: 10%
Zinc: 25%
Omega-3 Fatty Acids: 163%
Omega-6 Fatty Acids: 10%

* Without protein powder, this smoothie has 9 grams. If you do add protein powder, check the label for additional calories and protein amount. One serving of NutriBiotic rice protein brings this smoothie up to 21 grams!



Version 3: Super Green Meal Replacement Smoothie Recipe

Here’s a high-energy green smoothie that will fuel your body for intense activity.

It’s loaded with nutrition and has enough calories to keep you going between meals, especially if you have to go several hours in between meals.

It provides an excellent source of vitamins, minerals, omega-3s, protein and antioxidants.

You can use Romaine lettuce or even fresh baby spinach instead of green leaf lettuce. Kale is a good replacement for dandelion greens if they are not available. I sometimes make this smoothie with one cup of fresh or frozen blueberries instead of strawberries.

This recipe makes about 40 ounces or so. Sip on it throughout the day or make it your breakfast!

Ingredients:

  • 3 bananas, peeled
  • 1 large mango, peeled and pitted
  • 8 large strawberries
  • 3 cups of chopped dandelion greens
  • 1 head of green leaf lettuce
  • 1 tablespoon ground flax seeds
  • 1 scoop of protein powder (I use NutriBiotic vegan rice protein).
  • 8 of ounces filtered water

Nutrition Information

Calories: 740
Fat: 8g
Protein: 17g (without protein powder)
Carbohydrates: 157g
Calcium: 53% RDA (Recommended Daily Allowance)
Iron: 122% RDA
Vitamin A: 1508% RDA
Vitamin C: 328% RDA
Omega-3: 181% RDA

This smoothie is also a rich source of B vitamins (except B12), as well as vitamin K. It’s also rich in minerals such as copper, magnesium, manganese, phosphorus, potassium and zinc.

Serving Size: One. (This recipe makes a large, 40-ounce smoothie. It is a meal-replacement smoothie and not a snack. I recommend drinking half right away and the other half about 30 minutes later. If it is too much for you, store leftovers in a sealed container in the refrigerator for up to 24 hours.)


Tracy Russell: Creator of BLEND! A 10-Day Green Smoothie Cleanse

Hi! I'm Tracy - green smoothie addict since 2008 and creator of BLEND: A 10-Day Green Smoothie Cleanse.

BLEND! is on sale right now for just $5. Don't miss this opportunity to jumpstart better health, boost your energy, and get out of your diet rut!


Free Moon Phase & Element Printables!

Moon Phase and Elements Printables

Join our weekly Nature Magick e-mail with insights on the moon phase and self-care/magick tips. You can also download two printable sheets to enhance your daily practice.

Privacy Policy




Medical Disclaimer: The information on this website is not intended to be used as medical advice or to replace a one-on-one relationship with a qualified healthcare professional. The statements made on this website have not been evaluated by the Food and Drug Administration. Always work directly with a qualified medical professional before attempting to treat any illness or medical condition with diet and lifestyle, or when changing or discontinuing any prescription medications. Always check with your doctor before starting any new diet or fitness program.