How to Make the Perfect Smoothie

Kiwi Avocado Smoothie

Celebrate National Smoothie Day with Wellbeats! Whether it’s a quick on-the-go breakfast, post-workout meal, or even a mid-afternoon snack, learn how to make the perfect smoothie every single time.

In our Smoothie Basics class, Wellbeats instructor Christina S., functional nutrition coach and owner of Prescribe Nutrition, reviews the foundations of a healthy smoothie and provides a versatile six-step smoothie formula designed to fill you up and keep your blood sugar balanced while producing a creamy, delicious smoothie.

Wellbeats instructor Christina Sandok
Smoothie Basics with Wellbeats instructor Christina S.

Step 1: Choose a liquid base.

Start with a liquid, such as unsweetened non-dairy milk, coconut water, or plain filtered water. For a thicker smoothie or a smoothie bowl, use less liquid.

Step 2: Power up with veggies.

Add a handful of greens. Smoothies are a great way to sneak in your veggies. Try spinach, riced cauliflower, or other greens.

Step 3: Flavor with fruit.

Many people make the honest mistake of adding tons of fruit to their smoothies. You don’t need to add as much fruit as you think! Mixing in healthy fats and proteins allows the natural sugar in the fruit to be released into your bloodstream slowly over time. Half a banana, mango, or pineapple or half a cup of berries adds plenty of sweetness.

Beauty Smoothie Bowl
Beauty Smoothie Bowl

Step 4: Add a healthy fat.

To give your smoothie some staying power, add healthy fats like chia seeds, flaxseed, hemp seeds, avocado, or nut butter. Replacing banana with half an avocado will give your smoothie a creamy texture without the sugar as well.

Step 5: Pump it up.

Don’t forget the protein! Along with healthy fat, protein will keep you feeling satisfied and balance your blood sugar level. If you’re using your smoothie as a meal replacement, add 15 to 20 grams of protein, such as protein powder. Hemp or other plant-based proteins, collagen peptides, or grass-fed whey are great options.

Step 6: Give it a boost!

Smoothies are an excellent vessel for “booster foods.” Try adding maca, spirulina, chlorella, mint, or cacao for added health benefits.

Already a Wellbeats member? Take Smoothie Basics with Christina S. or try one of our smoothie recipes, like Chocolate Cherry Smoothie, Beauty Smoothie Bowl, or Kiwi Avocado Smoothie now.

Kiwi Avocado Smoothie

What Wellbeats Members Are Saying

Wellbeats members love Smoothie Basics with Christina S. After all, who doesn’t love a creamy, delicious smoothie?

“This was very helpful. I really was looking to learn how to make the right kind of smoothies and this training taught me how.”—Tammy, Wellbeats member

“Great suggestions for adding protein and boosts. Love this video.”—Vicki, Wellbeats member

“I really enjoyed the basic food ingredient for a smoothie. As a beginner in health and wellness this is great way to start.”—Wellbeats member

About Wellbeats, a LifeSpeak company

Wellbeats, a LifeSpeak company is a leading provider of on-demand virtual fitness, nutrition, and mindfulness classes for use in workplaces of all sizes, health plans, on college or university campuses, multi-family housing, the U.S. military, and fitness and health clubs. Based in St. Louis Park, MN, Wellbeats makes fitness accessible, affordable, and approachable for everyone. More than 1,000 classes and 35+ programs are available to help members stay on track and meet their goals. To learn more, visit or check out a sampling of the company’s fitness classes during a Facebook Live class, and follow Wellbeats on LinkedIn, Facebook, Twitter, and Instagram.