Making Smoothies with More Calories and Protein

Smoothies are one way to add calories and protein to your diet. Use the ideas below to make a smoothie. Choose one or more items
from each column. Combine and blend until smooth. Use more liquid for a thinner drink. Use frozen fruit to make a thicker drink.

Fresh, frozen, + Liquid + Calorie booster + Protein booster Optional

or canned fruit
1 cup (250 mL) 1 cup (250 mL)

Apple Buttermilk Avocado (½) Chia, flax, hemp, sesame or Chocolate, strawberry, or
sunflower seeds vanilla syrup
Banana Evaporated milk Canned coconut milk or
(2 Tbsp/ 30 mL)
cream (½ cup/ 125 mL) Extracts like vanilla,
Blueberries Kefir
Cooked lentils or white lemon, or almond
Cream (5% M.F. or higher)
Cherries Milk beans (¼ cup/ 60 mL)
(½ cup/ 125 mL) Hot chocolate mix or cocoa
Kiwi Nutrition Cottage cheese powder
Frozen yogurt, ice cream or
supplement drink (¼ cup/ 60 mL)
Mango non-dairy frozen dessert Instant coffee
(for example,
Melon (½ cup/ 125 mL) Greek or Icelandic yogurt
Ensure Max ®,, Orange, lemon, or lime
(¼ cup/ 60 mL)
Nectarine Boost Plus®, Maple syrup, pasteurized zest
Carnation Breakfast honey, or sugar Pasteurized egg whites
Peach Spices, like ginger,
Essentials®, or a (1 Tbsp/ 15 mL) (¼ cup/ 60 mL)
cinnamon, nutmeg,
Pear store brand) Oats, dry (⅓ cup/ 75 mL) Peanut, nut or seed butter cardamom, or turmeric
Soy beverage or
Pineapple Sour cream (½ cup/ 125 mL) (2 Tbsp/ 30 mL) Vegetables, like spinach,
other plant-based
Raspberries beverages such as Sweetened condensed milk Protein powder carrots, or kale
(1 scoop/ ¼ cup/ 60 mL)
Strawberries almond or coconut (1 Tbsp/ 15 mL)
Ricotta cheese
Yogurt Vegetable oil, butter, or
(¼ cup/ 60 mL)
margarine (1 tsp/ 5 mL)
100% fruit juice
Wheat germ (2 Tbsp/ 30 mL) Skim or whole milk powder
(¼ cup/ 60 mL)
Silken or soft tofu
(½ cup/ 125 mL)

Developed by Registered Dietitians

Nutrition Services
404202-NFS
 Smoothie ideas Fresh, frozen, + Liquid + Calorie + Protein Optional
or canned fruit booster booster
Chocolate Peanut 1 cup (250 mL) 1 cup (250 mL) ⅓ cup (75 mL) oats 2 Tbsp (30 mL) cocoa powder
Butter banana chocolate soy peanut butter
Dairy free beverage
628 calories, 21 g protein
Peach Tofu 1 cup (250 mL) 1 cup (250 mL) ½ cup (125 mL) ½ cup (125 mL) soft almond extract
Dairy free canned peaches vanilla almond canned coconut milk tofu
585 calories, 18 g protein beverage
Blueberry Spinach 1 cup (250 mL) 1 cup (250 mL) 1 Tbsp (15 mL) 1 scoop (60 mL) spinach
Dairy free frozen blueberries plain soy beverage maple syrup vanilla soy protein
441 calories, 33 g protein powder
Strawberry Orange 1 cup (250 mL) 1 cup (250 mL) ½ avocado ¼ cup (60 mL) orange zest
464 calories, 14 g protein frozen orange juice skim milk powder
strawberries
Ginger Pear 1 cup (250 mL) 1 cup (250 mL) 2 Tbsp (30 mL) ¼ cup (60 mL) nutmeg and
436 calories, 20 g protein canned pears 3.25% milk wheat germ cottage cheese ginger

Raspberry Yogurt 1 cup (250 mL) 1 cup (250 mL) 2 Tbsp (30 mL) ¼ cup (60 mL) vanilla extract
523 calories, 29 g protein raspberries raspberry Greek sweetened white beans
yogurt condensed milk
Mango Cardamom 1 cup (250 mL) 1 cup (250 mL) 1 Tbsp (15 mL) 2 Tbsp (30 mL) ginger,
436 calories, 17 g protein mango buttermilk honey hemp seeds cardamom, and
turmeric
Chocolate Banana 1 cup (250 mL) 1 cup (250 mL) ½ cup (125 mL) 2 Tbsp (30 mL) cocoa powder
641 calories, 18 g protein banana chocolate nutrition ice cream sesame seeds
supplement drink
Apple Cinnamon 1 cup (250 mL) 1 cup (250 mL) ½ cup (125 mL) 2 Tbsp (30 mL) chia cinnamon
634 calories, 19 g protein applesauce vanilla nutrition 5% cream seeds
supplement drink

Find more recipes at ahs.ca/recipes. Select Recipes to help you get enough calories and protein.
Making Smoothies with More Calories and Protein Page 2 of 2 404280-NFS (Nov 2022)
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