Meal Prep Smoothie Jars

Breakfast is super quick and easy with these meal prep smoothie jars. This veggie packed blueberry smoothie jump starts your daily nutrients. Also: the best meal prep tools.

recipe originally published January 8, 2020

 

 

TABLE OF CONTENTS

1. 1. Meal Prep Smoothies
   2. Benefits of greens and berries
   3. How To Make Smoothie Jars
   4. Adding Protein Without Using Powder
   5. Meal Prep Tools
   6. Vegan Smoothie Recipes
   7. More Recipes from Vegan Yack Attack
   8. Jump to recipe: Meal Prep Smoothie Jars

Batch prep smoothies

In my kitchen, meal prep used to mean several servings of a chia pudding and a freezer drawer of ready to use smoothie ingredients. My daily smoothies were elaborate and varied, but because I planned ahead and made my own smoothie packs, it literally took me one minute to blend for breakfast.

Meal Prepping is part of our routine, and I cannot adequately express the benefit of quick and easy mealtime during a busy week. Our dinners still consist of the food I make for blog recipes and work, and I also almost always have a breakfast and lunch ready to go.

 

Benefits of greens in your daily diet

This veggie packed blueberry smoothie is a perfect vehicle for your essential daily greens. The first time I met Dr. Esselstyn, I noticed him eating sautéed greens with his breakfast. He explained to me that he eats greens 6 times a day, every day. I think about that a lot, and strive to eat greens at least a couple times a day.

In addition to greens, I also try to eat 2 cups of mixed berries a day, for the nutritional benefits. Blueberries add so many nutritional benefits to your smoothie.

Blueberries and greens are nutrient dense, low calorie, and packed with antioxidants, vitamins and minerals. High in vitamin A, C and K, potassium, magnesium, and calcium, daily blueberries and greens are a tasty immune boost.

 

How to make smoothie jars

I love the idea of auto pilot maneuvers in the morning. 

Some days, when I mean to make my pre workout drink, I find myself going through the motions of making coffee before I realize what I am doing. 

This blueberry smoothie recipe is beneficial when I am already in work mode (that auto pilot thing). I take the jar out of the freezer, pour the cooled contents into the blender with liquid and a banana. Blend, pour back into the jar, and I'm off and running.

Sometimes literally.

An approximate breakdown of this recipe / ingredients per jar:

• ½ cup frozen chopped spinach
• ¾ cup frozen blueberries
• ½ cup frozen pineapple chunks
• ~¼ cup hemp hearts
• ¼ teaspoon ground turmeric
• ¼ teaspoon ground ginger

Are you ready to start meal prepping, or want to add some new recipes to your weekly meal plans? These blueberry smoothie jars come from Jackie Sobon's newest book, Plant Based Meal Prep.

 

How to add protein without using powder

While this meal prep smoothie already has a decent amount of protein, I sometimes want to add more if I am using the smoothie as a light meal or post workout recovery.

I do use protein powders, but I don't always want to rely on them. And sometimes I am craving real food flavors that don't include that taste? (Sometimes I totally crave that overly vanilla flavor. You know what I mean.)

There are so many whole food protein sources for those not wanting to use powders. Some of our favorites are also easily accessible. We almost always have these on hand in our kitchen:

• Almond Milk (or cashew, soy, pea...)
• Peanut Butter (or your favorite nut butter. I LOVE cashew.)
• Chia Seeds
• Nuts and Seeds (cashews again, almonds, and flax seeds)
• Tofu
• Greens (spinach is our favorite, kale is a close second)

Best meal prep tools

Now that we've been at this for a bit, we definitely have some ideas on the best meal prep tools.

One aspect of our meal planning is simply prepping the ingredients ahead of time. When we aren't just chopping with a knife, we often use a spiralizer, and our easy to use mandolin with gloves. (We have had the same Paderno spiralizer for years and it is still in great shape.)

Whether we are just prepping ingredients or dividing prepared meals into portions, we have found containers we love. Large Weck jars are great for smoothies like these, and smaller Weck jars work perfectly for overnight oats and chia puddings.

The containers Jason loves to use for work lunches are the same glass containers with lids that we use at home for all meal prep and leftovers.

 

Vegan smoothie recipes

• Light Bright Lemon Smoothie
• Snickerdoodle Smoothie
• Pumpkin Smoothie
• Maca Power Shots
• Chocolate Smoothie with Salted Pepitas

Vegan Yack Attack recipes

• Kimchi Bowl with Red Curry Almond Sauce
• Easy Vanilla Chip Buckwheat Bars

 

from Jackie: "Smoothie jars make getting out the door during the week so much easier. This recipe is the base version of my favorite—and most commonly made—smoothie, because blueberries and pineapple are so dreamy together. I’ve ordered the ingredients in the recipe to make the smoothies easy to blend. I like keeping bananas at room temperature so that each morning I can add one to the blender pitcher before dumping the jar contents on top."

Did you make these make ahead smoothie jars? 

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Yield: 5 servings

Meal Prep Smoothie Jars

Print

Have breakfast or a post workout snack ready to go with these meal prep smoothies! Super quick, easy, and delicious!

Prep Time 5 minutes

Total Time 5 minutes

Ingredients

• 2½ cups (265 g) frozen chopped spinach, broken into pieces
• 4 cups (560 g) fresh or frozen blueberries
• 2½ cups (365 g) frozen pineapple chunks
• 1 cup (150 g) hemp hearts
• 1¼ teaspoons ground turmeric
• 1¼ teaspoons ground ginger
• 5 small bananas
• 3¾ cups (890 ml) water

Instructions

1. Set out five 24-ounce (710 ml) wide mouth jars.
1. Divide the spinach, blueberries, pineapple, hemp hearts, turmeric, and ginger evenly among the jars; screw the lids on the jars and store in the freezer.
2. When you’re ready to make a smoothie, add one peeled banana, broken into chunks, to the blender.
3. Run warm water over the outside of one covered jar to help release the frozen ingredients. Pour the jar contents into the blender, followed by ¾ cup (175 ml) water. Blend until completely smooth, then transfer back to the jar and enjoy.

Notes

Freezer Friendly, 30 Minutes Or Less, Under 10 Ingredients, Vegan, Gluten Free, Soy Free, Nut Free, Oil Free, No Sugar Added

Smoothies are highly customizable, so try this recipe as-is first, then swap in your favorite fruits, spices, or proteins for different versions. During the summer, I like to substitute half of the banana for peach slices.

How to add protein without using powder

While this meal prep smoothie already has a decent amount of protein, I sometimes want to add more if I am using the smoothie as a light meal or post workout recovery.

I do use protein powders, but I don't always want to rely on them. And sometimes I am craving real food flavors that don't include that taste? (Sometimes I totally crave that overly vanilla flavor. You know what I mean.)

There are so many whole food protein sources for those not wanting to use powders. Some of our favorites are also easily accessible. We almost always have these on hand in our kitchen:

• Almond Milk (or cashew, soy, pea...)
• Peanut Butter (or your favorite nut butter. I LOVE cashew.)
• Chia Seeds
• Nuts and Seeds (cashews again, almonds, and flax seeds)
• Tofu
• Greens (spinach is our favorite, kale is a close second)

Best meal prep tools

Now that we've been at this for a bit, we definitely have some ideas on the best meal prep tools.

One aspect of our meal planning is simply prepping the ingredients ahead of time. When we aren't just chopping with a knife, we often use a spiralizer, and our easy to use mandolin with gloves. (We have had the same Paderno spiralizer for years and it is still in great shape.)

Whether we are just prepping ingredients or dividing prepared meals into portions, we have found containers we love. Large Weck jars are great for smoothies like these, and smaller Weck jars work perfectly for overnight oats and chia puddings.

The containers Jason loves to use for work lunches are the same glass containers with lids that we use at home for all meal prep and leftovers.

Benefits of greens and blueberries in your daily diet

This veggie packed blueberry smoothie is a perfect vehicle for your essential daily greens. The first time I met Dr. Esselstyn, I noticed him eating sautéed greens with his breakfast. He explained to me that he eats greens 6 times a day, every day. I think about that a lot, and strive to eat greens at least a couple times a day.

In addition to greens, I also try to eat 2 cups of mixed berries a day, for the nutritional benefits. Blueberries add so many nutritional benefits to your smoothie.

Blueberries and greens are nutrient dense, low calorie, and packed with antioxidants, vitamins and minerals. High in vitamin A, C and K, potassium, magnesium, and calcium, daily blueberries and greens are a tasty immune boost.

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

• 
  Organic Turmeric Powder
• 
  Organic Ginger Powder
• 
  Vitamix, Low-Profile
• 
  Glass Meal Prep with Lids
• 
  Weck 742 ½ Liter Jar

Nutrition Information:

Yield:

5

Serving Size:

1
Amount Per Serving: Calories: 190Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 36mgCarbohydrates: 42gFiber: 6gSugar: 31gProtein: 4g

nutrition calculations results vary by calculator, are for informational purposes only, and are not intended to replace medical advice or treatment.

Blueberry Smoothie recipe reprinted with permission from Jackie Sobon and Fair Winds Press, an imprint of Quarto Publishing Group USA Inc. © 2020

 

about Kristina:

Kristina is spabettie! She found cooking at an early age, and created spabettie in 2010 to share vegan recipes. Kristina turned her culinary training into sharing vibrant vegan food!  Read more...

 

 

 

 

 

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