Use a base of water, unsweetened milk, or plain yogurt
Add 1 to 2 cups of fruits like berries, banana, mango, or apple
Include leafy greens such as spinach, kale, or romaine
Add a source of protein like Greek yogurt, tofu, nut butter, or protein powder
Add healthy fats such as chia seeds, flaxseeds, avocado, or nuts
Use frozen fruit for a thicker texture and less need for ice
Limit added sugar, syrups, and sweetened yogurts
Add fiber-rich ingredients like oats, seeds, or vegetables
Blend until smooth
Taste and adjust with more liquid, fruit, or greens as needed
Keep portions balanced to avoid too much sugar or calories
Drink immediately or store in a sealed container in the fridge for a short time