The 1-2-2–3 Green Smoothie Equation

green smoothie
May 23, 2016
by Shannon Keating

In case you didn’t notice, the weather is finally consistently getting warmer, which really only means one thing: smoothie season is approaching!

It’s time to dust off those old blenders and give them a spin!

The good old smoothie contains contains many advantages. They are convenient, delicious, and refreshing. However, their main drawback is that, if not crafted wisely, they can quickly add up to A LOT of sugar.

So how do you still enjoy a smoothie without robbing your health in the process?

First, you make your smoothie at home.

The smoothies you find at popular drink spots like Starbucks and Smoothie King have sugar levels comparable to that of a soda!

Second, you pack your smoothie with greens!

This will lower the overall glycemic load (aka: blood sugar spiking ability) of the smoothie while simultaneously increasing the overall nutrient load (aka: amount of vitamins/minerals/enzymes within the smoothie)

Don’t worry, your smoothie won’t taste like grass. Below is a simple equation for crafting a green smoothie that contains less fruit, more greens, but still a whole lot of great flavor!

 By following this 1-2-2-3 Green Smoothie equation, you’ll wind up with a satisfying smoothie with enough nutrition to serve as a meal replacement!

The 1-2-2-3 Green Smoothie Equation:

1 serving of Fruit +

2 servings of Fat +

2 servings of Protein +

3 servings of Greens  =

A Powerhouse of a Green Smoothie!

Just add some liquid (such as almond milk or water) + ice and the superfoods/spices (list below) of your desire, and blend up!

It’s as simple as that.

SOME FRUIT OPTIONS (one serving = 1/2 – 1 piece of fruit, or 3/4 – 1 cup of berries):

  • Banana
  • Blueberries
  • Raspberries
  • Blackberries
  • Strawberries
  • Apple
  • Cherries
  • Pineapple
  • Mango
  • Grapefruit

SOME FAT OPTIONS (each serving = about a tablespoon in size or 1/4 of an avocado)

  • Avocado
  • Coconut Oil
  • MCT Oil
  • Grass-fed Butter/Ghee (don’t know it till you try it!)
  • Coconut Butter
  • Dried Coconut
  • Nut Butter (Almond, Walnut, Pecan, Cashew, etc.)
  • Seed Butter
  • Raw Nuts/Seeds
  • Flax Seeds
  • Chia Seeds
  • Raw Egg Yolk (pasture-raised eggs only!)
  • Coconut Milk

SOME PROTEIN OPTIONS (each serving = about a tablespoon, one raw egg, or one scoop of protein powder)

  • Beef Isolate Protein Powder
  • Whey Protein Powder
  • Egg White Protein Powder
  • Plant-Based Protein Powder (like Hemp protein, Pea protein, Cranberry Seed protein, or a blend)
  • Raw Egg (pasture-raised eggs only!)
  • Collagen Powder
  • Gelatin Powder

SOME GREENS OPTIONS (each serving = one cup loosely packed)

  • Kale
  • Spinach
  • Romaine Lettuce
  • Arugula
  • Celery
  • Cucumber
  • Parsley
  • Cilantro
  • Beet Greens

SOME SUPERFOOD OPTIONS (Mix & match any below!)

  • Fresh Ginger Root or Powdered Ginger
  • Fresh Turmeric Root or Turmeric Powder
  • Maca Powder
  • Cinnamon Powder
  • Cacao or Cocoa Powder
  • Vanilla Extract or Vanilla Bean Powder


Example A:

1 Cup of Berries

1/2 Whole Avocado

1 tablespoon Collagen Protein Powder

1 Raw Pastured Egg

2 Stalks of Celery

1 Cucumber

Handful of Spinach

Splash of Water


Example B:

½ Frozen Banana

3 Large Strawberries

2 Tablespoons Coconut Butter

Romaine Lettuce

1 Cucumber

1/4 Cup Fresh Mint Leaves

Splash of Almond Milk



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