Can I make this recipe ahead of time?

Yes. I often prep a freezer pack the night before. Put the fruit, spinach, and seeds in a bag. In the morning, add milk and protein and blend. It saves time and keeps the taste fresh.

Is this smoothie good for kids?

Very much so. My kids love it when I add a spoonful of honey or a half banana. The protein and healthy fats keep them steady before school. Watch the protein powder portions if the kids are small.

Which protein powder should I use?

Use what you like. I prefer a mild vanilla whey for flavor. Plant-based vanilla works well too. Taste as you go to keep the texture smooth.

Can I skip the avocado?

Yes. If you skip it, add a little extra yogurt or a half banana to keep the creaminess. Avocado gives richness without sweetness, but it is not essential.

How long does it keep in the refrigerator?

Up to 24 hours. It is best the same day. Stir or re-blend if it separates overnight.

Easy 90 30 50 Smoothie Recipe 2026

Description

A quick and healthy smoothie that balances protein, healthy fats, and slow carbs, making it perfect for busy mornings or a post-swim refuel.

Ingredients

1 to 1 1/2 cups unsweetened almond milk (or any milk you like)
1 scoop vanilla protein powder (whey or plant-based)
3/4 cup plain Greek yogurt
1/2 avocado
1 tablespoon chia seeds
1 tablespoon ground flaxseed
1/2 cup frozen berries
Handful of spinach (optional)
Pinch of cinnamon
Pinch of salt
Ice cubes (optional)

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Instructions

Add the liquid first so the blender does not struggle. Pour 1 to 1 1/2 cups unsweetened almond milk into the blender.
Add the plain Greek yogurt and vanilla protein powder next.
Scoop in half an avocado.
Sprinkle the chia seeds and ground flaxseed over the top.
Add the frozen berries and handful of spinach.
Add a pinch of cinnamon and a tiny pinch of salt.
Blend until smooth. Pause to scrape the sides and blend again until even.
Taste and adjust thickness with more milk or ice cubes as needed.
Pour into tall glasses and serve right away.

Notes

For a tangier finish, swap plain Greek yogurt for plain kefir. Use fresh basil for a more savory version. Freeze leftovers into popsicles for a refreshing treat.

Prep Time: 5 minutes
Cook Time: 0 minutes
Category: Breakfast
Method: Blending
Cuisine: American