©2026 Chris McWain
Protein & Vitamin Smoothie
July 19, 2023 at 22:17
My family and I fell in love with Jamba Juice’s smoothies, but we found ourselves spending at least $50 on some basic yogurt blended with fruit every visit. However, after purchasing a Ninja personal blender on sale and making these smoothies at home, I’ve saved more than enough to cover the cost of the blender many times over!
Businesses specializing in “healthy” drinks, vitamins, and supplements often thrive by selling things people don’t necessarily need, spending a lot to convince consumers otherwise.
Here’s the recipe I use every morning to start my day. I’ve started adding green tea for some early morning caffeine. Feel free to adjust the quantities to whatever you prefer. Alternative ingredients and their health benefits are below. I’m curious to see what variations others y’all come up with.
Quick Smoothie Recipe
- Spinach
- Unflavored Whey Protein Powder
- Greek Yogurt
- Nonfat Milk
- Pinch of salt
- Blueberries
- Banana
- Orange, Strawberries, Mango, and / or Pineapple
- Sunflower seeds
- Almonds
- Pumpkin seeds
Vitamin & Mineral Breakdown
| Nutrient | Value | Smoothie Foods | |
|---|---|---|---|
| Vitamin A | 🫐🍓🥬 | Important for normal vision, the immune system, and reproduction. It also helps the heart, lungs, kidneys, and other organs work properly. | Spinach, Raspberries, Strawberries, Blueberries |
| Vitamin B Complex | 🍌🥛🌻 | Includes a group of 8 vitamins essential for brain function, red blood cell production, and cell metabolism. | Banana (B6), Spinach (B9), Strawberries (B9), Oranges (B9), Kiwis (B9), Nonfat Milk (B12), Sunflower Seeds, Greek Yogurt, Oranges |
| Vitamin C | 🍊🍓🥝 | Essential for the growth, development, and repair of all body tissues. Involved in many body functions including the formation of collagen and the immune system. | Blueberries, Spinach, Strawberries, Banana, Raspberries, Kiwis, Oranges, Almond Milk |
| Vitamin D | 🥛🍊 | Important for bone health, immune system function, and helps the body absorb and use calcium. | Nonfat Milk, Fortified Orange Juice, (some) Yogurt, Tofu, Almond Milk |
| Vitamin E | 🥛🌻 | An antioxidant that helps protect cells from damage. Important for the health of your immune system and your DNA. | Sunflower Seeds, Almonds, Almond Milk |
| Vitamin K | 🫐🥬 | Essential for blood clotting and healthy bones. Also has other functions. | Blueberries, Spinach |
| Protein | 🥛🎃 | Muscle repair and growth, immune system, energy, hormone balancing. | Protein Powder, Nonfat Milk, Almonds, Greek Yogurt, Pumpkin Seeds |
| Calcium | 🥛🥬 | Important for healthy bones and teeth, muscle function, nerve function, and blood clotting. | Nonfat Milk, Greek Yogurt, Spinach, Almonds |
| Iron | 🥬🎃 | Essential for the production of red blood cells and transporting oxygen in the blood. | Spinach, Pumpkin Seeds |
| Magnesium | 🎃🍌🌻 | Important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure, and making protein, bone, and DNA. | Almonds, Pumpkin Seeds, Banana, Sunflower Seeds |
| Zinc | 🎃 | Important for your immune system, metabolism function, and tissue health. | Pumpkin Seeds |
| Manganese | 🥬🍓🍌 | Metabolism, bone health, wound healing. | Spinach, Strawberries, Banana, Raspberries, Blueberries |
| Selenium | 🌻 | Important for reproduction, thyroid gland function, DNA production, and protecting the body from damage caused by free radicals and from infection. | Sunflower Seeds, Brazil Nut |
| Potassium | 🍌 | Vital for cell function, maintaining normal blood pressure, and muscle contraction. | Banana, Greek Yogurt |
| Iodine | 🥛 | Important for normal thyroid function and the production of thyroid hormones. | Nonfat Milk, Greek Yogurt, Cranberries, Seaweed |
| Fiber | 🍓🍌🫐🥬 | Digestive health, weight management, blood sugar control, heart health. | Blueberries, Banana, Almonds, Raspberries, Spinach, Strawberries |
| Sodium | 🧂 | Fluid balance, nerve and muscle function, electrolyte balance. Most people don’t need to go out of their way to get more sodium due to its prevalence in the typical diet. | Salt, Greek Yogurt |
| Other Options | 🍫🫖🥑☀️ | Dark Chocolate: Rich in antioxidants. Green Tea: Antioxidants, brain health. Avocados: Healthy fats. Kale: High in antioxidants. Sunlight: Vitamin D. |
Questions or comments?