Start with a liquid base such as water, milk, or unsweetened plant milk
Add a source of protein such as Greek yogurt, protein powder, tofu, or nut butter
Include fruits like berries, banana, mango, or apple
Add vegetables such as spinach, kale, cucumber, or carrots
Use healthy fats like chia seeds, flaxseeds, avocado, or almonds
Add fiber with oats, seeds, or leafy greens
Choose natural sweeteners sparingly if needed, such as dates or a small amount of honey
Use ice for a thicker, colder shake
Blend until smooth
Keep portions balanced to avoid excess sugar or calories
Use fresh or frozen ingredients
Avoid adding too much syrup, sugar, or flavored creamers
Drink immediately or store briefly in the refrigerator
Clean the blender right after use