How to Build the Perfect Smoothie

Article posted in: Diet & Nutrition
colorful smoothies on the beach

We know what you’re thinking: Just toss some fruit, ice and milk or juice into a blender, hit ‘puree’ and voila! You have a good-for-you smoothie. And you’re right—some smoothies can be a healthy part of your diet plan. But as simple as they are to make, creating a healthy smoothie that actually supports your weight loss can be a challenge. Too much fruit can add up to too many calories and juices are often loaded with sugar. That’s why we’re here to show you how to make the perfect smoothie that fits into your Nutrisystem plan!

Here at The Leaf Weight Loss Blog, we love a creamy, dreamy smoothie that’s filled with fresh fruity flavor. We even devoted an entire section of our Recipe Center to Shakes, Smoothies and Drinks. Click here to check them out! >

Smoothie making is somewhat of an art and it’s fun to come up with new tasty combinations. You can easily create your own custom smoothie with our simple formula.

Check out the infographic below to find out how to build a better smoothie for the perfect blend of nutrition and flavor:

how to build the perfect smoothie

Learn more about each component of our smoothie formula below:


You get a lot of essential vitamins and minerals, but don’t go overboard with your portions—check out the Nutrisystem Grocery Guide if you’re unsure just how much to add.

Some good fruit options:

  • Apple (1 medium)
  • Banana (1 medium)
  • Berries (1 cup)
  • Kiwifruit (2 medium)
  • Mango (1 cup chopped)
  • Peaches (1 cup sliced)
  • Pineapple (1 cup chopped)

Tasty Tip: Include frozen fruits to make your smoothie cold, instead of plain old, nutrient-devoid ice.

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Add a satisfying source of protein to help boost energy and keep blood sugar steady.

Some good protein options:

  • Nonfat or soy yogurt (1 cup)
  • Cottage cheese (½ cup)
  • Tofu (½ cup)
  • Peanut butter (1 Tbsp.)
  • Whey or soy protein powder (2 Tbsp.)

Tasty Tip: Nutrisystem’s Protein Shake Mix creates delicious smoothies and is the perfect way to pump up the protein in your beverage. They come in Chocolate Fudge or Sweet Vanilla and provide vitamins and minerals, 15 grams of protein and 6 grams of fiber. Click here to stock up! >


Amp up your smoothie’s nutritional value without adding a lot of calories. Note: the more veggies you add, the less sweet your smoothie will be.

Some good veggie options:

  • Spinach (1 cup)
  • Kale (1 cup)
  • Carrots (1 cup)
  • Beets (1 cup)
  • Celery (2 stalks)

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Dairy and nondairy alternatives offer more nutrition and less sugar than juice. However, if juice is your preference, limit the serving to a half-cup and make sure to add a half-cup of fruit instead of one full cup. If you do opt for milk or soy milk instead of unsweetened almond milk, skip the additional protein listed above.

Some good liquid options:

  • Nonfat or skim milk (1 cup)
  • Unsweetened almond milk or soy milk (1 cup)
  • 100% fruit juice (½ cup)


Spice up your smoothie with some tasty add-ins! Spices, herbs and extracts can pump up the flavor factor, while seeds can add some extra crunch.

Some good add-in options:

  • Cinnamon (1 tsp.)
  • Ginger (1 tsp.)
  • Cayenne (1 tsp.)
  • Fresh mint (1 handful)
  • Extract – vanilla, almond, peppermint, etc. (1-2 drops)
  • Chia (1 tsp.)
  • Flax seeds (1 tsp.)
  • Coconut flakes (1 tsp.)

If you come up with your own delicious smoothie creation, please share! You can submit your recipe and a picture of your smoothie on our Recipe Submission page. Your recipe could be featured right here on The Leaf Weight Loss Blog for everyone to enjoy! Click here to submit your recipes >

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