Guide to a Perfect Smoothie

January 04, 2021 3 min read

Guide to a Perfect Smoothie

A protein-filled smoothie is a great option for meals or snacks when you are short on time for breakfast or need something to sip on discreetly during back-to-back Zoom meetings. Plus they are a great, easy way to get in extra servings of veggies, like our superfood blend Key Greens & Fruits to add a boost of nutrients and flavor.

For our favorite ingredients, check out this helpful guide detailing all the options to make your ultimate smoothie. Note the graphic for the order in which to layer ingredients for the creamiest smoothie around! In a nutshell, heavier items on top, lighter and liquid on the bottom.

How to Make a Smoothie


Here’s a layer by layer breakdown on what the nutritionists and dietitians at our parent company Nutritional Weight & Wellness recommend to their nutrition counseling clients:

  1. Additional Liquid: Purified water is the best choice. For a fun and cozy twist our Warm Apple Pie Smoothie calls for hot water.  
  1. Healthy Fat: Adding a healthy fat (coconut milk, nut butter, avocado, heavy whipping cream) stabilizes our blood sugars to help us stay full until our next meal. Aim for 10 grams of fat for the right amount to stabilize our blood sugar to keep us satiated until the next meal or snack.
  1. Optional Add-Ins:
    • Key Greens & Fruits Powder: 1 scoop contains 20+ servings of antioxidants, which is critical for supporting our immune systems and fighting off damaging free radicals. Comes in 6 flavors like espresso, chocolate or blueberry tangerine!) to mix and match fun combinations.
    • Extra Veggies: Throwing in a handful of greens (spinach is a great choice) or other veggies (try a mild-tasting veggie like cauliflower) gets you a hidden, added serving of veggies for the day.
    • Yogurt: Yogurt not only adds a creamy texture to a smoothie but gives an extra boost of protein and healthy fat to make it more of a balanced meal option. Whether using traditional dairy or a dairy-free option, choose unsweetened, full-fat yogurt for best quality and to avoid added sugars.
    • Collagen: 1 scoop Key Collagen powder for bone and tissue support. Less wrinkles anyone? Collagen is proven to help!
  1. Protein Powder: Getting enough protein is essential to our health and well-being, from providing us with energy to supporting neurotransmitter production to building strong bones and tissue. However, not all protein powders are created equal. Look for animal sources like whey, beef, or egg which provide the most usable forms of protein for our bodies. With our Wellness Whey Protein powder (comes in chocolate, vanilla and natural flavor), one scoop contains 23g of protein.
  1. Fruit: Adding a healthy carbohydrate like fruit not only gives us energy, but also provides us with important nutrients like disease-fighting antioxidants and gut-healthy fiber. We suggest keeping it to ½ cup per shake to keep it in balance with the other ingredients and avoid a sugar overload.

And that’s a (blended) wrap! All of our products are the highest quality possible and come in a variety of flavors that will help you take your smoothie game to the next level with amazing combinations like these: