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in Breakfast, Meal Prep, Plant Based, Quick & Easy Meals, Snacks · July 6, 2022

Make-Ahead Smoothie Packs

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Making the classic morning smoothie even easier with these Make-Ahead Smoothie Packs 2 Ways: Coffee Mocha and Strawberry Mango. Quick, grab & go breakfasts are my favourite when you’re rushing to get out the door. I love these smoothie packs to help you get in some nutrition in the morning hours. 

This post is sponsored by The Dairy Farmers of Ontario.

coffee mocha make-ahead smoothie packs

Justice for breakfast

I am a big believer that breakfast is the most important meal of the day. The hype of Intermittent Fasting may have you second guessing if you should eat in the morning but hear me out: skipping breakfast can lead to that sluggish, lethargic feeling later in the day. For myself and many others, skipping breakfast can actually set yourself up for intense cravings & excessive hunger later on, especially in the evenings. If you’ve ever felt like you just can’t stop eating even after your dinner, it may be helpful to think about what you ate (or didn’t eat) for breakfast.

For sustained energy and to reduce cravings, it’s important to make sure that your first meal of the day is nutritionally balanced. This is easier said than done when you’re low on time or don’t feel hungry. That’s where these Smoothie Packs with the nutritional benefits of milk come in!

An easy, balanced meal using local milk

These Make-Ahead Smoothie Packs are a solution when you’re low on time but still want a balanced, nourishing morning meal. Take 5 minutes to make a batch, freeze them for later and just add local milk when you’re ready to blend!

Milk: Add 1 cup of milk to blend each smoothie pack. Milk is my liquid of choice when making smoothies because 1 cup easily adds 9 grams of complete protein. I always opt for whole foods when I can, which is why I use milk to add protein rather than a powder supplement. I also tend to stay away from expensive greens powders and other supplements. I love that milk provides a variety of nutrients like vitamin D, A, B12 and zinc which all support a healthy immunity in a convenient and much more inexpensive package. 

Fruit: A source of fibre and many vitamins and minerals. 

Other Add ins: Nut butter and chia seeds used in these recipes add unsaturated fats & a little extra fibre.  

The combination of protein, fibre and healthy fats create a balanced, filling meal perfect for the mornings. 

strawberry mango make ahead smoothie packs

Dietitian tips:

  • Compared to a solid breakfast, smoothies can be a great option for those who don’t feel very hungry in the mornings. Bring one of these smoothies with you to sip on slowly throughout the morning!
  • Use lactose free milk if you have a sensitivity to lactose, this helps you to still enjoy all the nutritional benefits of milk!
  • If smoothies never seem to keep you full for long, try topping with some granola or nuts. Studies show that we need to actually chew to feel full and satisfied. Adding some crunch to your smoothie may keep you fuller for longer!

If you try out these Make-Ahead Smoothie Packs, be sure to leave a star rating & review. Enjoy!

Check out some other recipes using local milk like this Creamy Lemon Parmesan Pasta Primavera or this Sheet Pan Butternut Squash Soup.

coffee mocha make-ahead smoothie packs

Smoothie Packs 2 Ways

Andrea Toole
These make ahead smoothie packs are creamy, delicious & perfect for busy mornings! Take 5 minutes to make a batch, freeze for later and just add milk to blend!
Print Recipe Pin Recipe
Prep Time 5 mins
Course Breakfast, Snack
Servings 4 each

Ingredients
  

Coffee Mocha Smoothie

  • 4 large bananas, sliced
  • 4 tsp vanilla extract
  • 2 tbsp cocoa powder
  • 4 tbsp maple syrup
  • 4 tbsp smooth peanut butter
  • 2 cups strong coffee, frozen into ice cubes *Or cooled and added when ready to blend
  • 4 cups 2% milk *To blend

Strawberry Mango Smoothie

  • 2 cups diced frozen mango
  • 4 cups sliced strawberries *Fresh or frozen
  • 4 tsp vanilla extract
  • 2 tbsp chia seeds
  • 4 cups 2% milk *To blend

Instructions
 

Coffee Mocha

  • Set aside 4 freezer safe jars, containers or sandwich bags.
  • Prepare 2 cups of strong coffee. Wait until cool and freeze into ice cubes.
  • To each jar add in 1 sliced banana, 1 tsp vanilla, 1/2 tbsp cocoa powder, 1 tbsp maple syrup and 1 tbsp peanut butter. Freeze for at least 4 hours.
  • If your coffee ice cubes are ready add 1/2 cup to each jar as well. If you haven't pre-frozen the coffee ice cubes, freeze them now and add to the jars when ready to blend. Alternatively, add 1/2 cup of cooled coffee when ready to blend.
  • When ready to use, add the frozen contents of one  smoothie pack to a blender, along with 1 cup of milk and blend for 30-60 seconds until smooth.

Strawberry Mango

  • Set aside 4 freezer safe jars, containers or sandwich bags.
  • To each jar add 1/2 cup diced mango, 1 cup sliced strawberries, 1 tsp vanilla, 1/2 tbsp chia seeds. Freeze for at least 4 hours.
  • When ready to use, add the frozen contents of one smoothie pack to a blender, along with 1 cup of milk and blend for 30-60 seconds until smooth.
Keyword coffee mocha, make ahead smoothies, mango strawberry, smoothie packs, smoothies

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Andrea | Healthy + Easy Recipes
Dietitian Tip @thedietitianfeed Simplify eating wi Dietitian Tip @thedietitianfeed
Simplify eating with the balanced meal formula 

Eating well does not need to be complicated. As you may have noticed I talk about meal balance a lot, and for good reason!

Aiming for balanced meals is a simple and easy way to make sure you are getting the right amount of all the nutrients like fibre, protein and vitamins:

The simple balanced meal formula:

1/4 whole grain or complex carb
+
1/4 protein 
+ 
1/2 non-starchy vegetable and/or fruit 
+ 
BONUS 1-2 tbsp healthy fats
=
A nutritionally balanced meal

As you can see in the video, it does not need to be perfect every time. This is a great guide that you can customize to meet your needs. Comment below if you have any questions!

Like and save this video for later and follow me @thedietitianfeed for more nutrition tips and healthy recipes
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#nutritiontip #healthymeals #healthyfood #balancedmeals #balanceddiet #healthyrecipes #balancedlifestyle #highproteindiet #highproteinmeals
New! Peanut Sauce Tofu Noodle Bowl by @thedietitia New! Peanut Sauce Tofu Noodle Bowl by @thedietitianfeed

This noodle bowl is a delicious, flavourful and nourishing meal you will want to make on repeat.

Like & save this post to make later and follow @thedietitianfeed for more delicious, nourishing recipes!

Ingredients: 
Tofu Stir Fry & Noodles
* 1 block extra firm tofu
* 1 tbsp sesame oil, divided
* pinch salt, pepper and garlic powder
* 200 g rice noodles of choice, cooked according to package directions
* 1 bunch green onions, white parts thinly sliced *Chop some of the greens for garnish
* 1 large carrot, grated
* 1/4 of a small green cabbage
* 1 red bell pepper, thinly sliced
Peanut Sauce
* 1/3 cup natural smooth peanut butter
* 3 tbsp soy sauce
* 2 tbsp honey
* 2 cloves garlic, minced
* Juice of 2 limes
* 1/2 tsp red pepper flakes
* 1/3 cup water
* 1 tbsp cornstarch

Directions:
1. Start by preheating the oven to 400℉ and line a baking sheet with parchment paper. Pat the block of tofu dry with a paper towel and slice the tofu into sticks. 
2. Place the sliced tofu in a medium bowl and add 1/2 tbsp of sesame oil along with the pinch of salt, pepper and garlic powder. Mix well then spread out evenly on the baking sheet. Bake for 25 minutes while you prep the remaining ingredients.
3. Mix the ingredients for the peanut sauce in a bowl and set aside, cook your noodles according to package directions and set aside. Toss a drizzle of oil into the cooked noodles to prevent from sticking. Heat a large frying pan over medium heat and add the remaining 1/2 tbsp of the sesame oil.
4. Once hot add the green onions to the pan and fry for about 30 seconds before adding the carrot, cabbage and bell pepper. Sauté for 10-15 minutes until the veggies are softened and cooked through. Remove from heat and pour in the peanut sauce and tofu. Mix for about 30 seconds, it will start to thicken slightly from the heat. 
5. Serve over top the rice noodles (or mix the noodles into the stir fry mixture) and garnish with the reserved green onions. Enjoy!
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#healthyrecipes #vegetarianrecipes #balancedmeal #healthylifestyle #healthyfood #noodlebowl #peanutsauce #stirfryveggies #easydinner #easydinners #quickhealthymeals
Episode 5 of Dinner in a Pinch @thedietitianfeed Episode 5 of Dinner in a Pinch @thedietitianfeed

My Moroccan Chicken Sheet Pan dinner is an easy, nourishing & super flavourful sheet pan dinner you can whip up in a pinch!

It contains warming spices, plenty of veggies and makes for the perfect quick weeknight meal.

Like & save this post to make later and follow me @thedietitianfeed for more delicious, nourishing recipes!

Ingredients: 
- 2 lbs boneless, skinless chicken thighs
- 1 medium cauliflower, chopped into bite size pieces
- 2 large carrots, peeled & chopped into bite size pieces 
- 3 tbsp olive oil
- Juice of 1 lemon
- 3 cloves garlic, minced
- 2 tsp cumin
- 1 1⁄2 tsp paprika
- 1 tsp turmeric powder
- 1 tsp cinnamon
- 1/2 tsp cayenne powder
- 1/2 tsp salt
- Pinch black pepper 
- Feta cheese for topping *Optional
Directions: 
1. Pre heat the oven to 425°F and line a large baking sheet with parchment paper. 
2. Toss all the vegetables and chicken into a large mixing bowl. Add the olive oil and lemon juice, mixing to coat. Mix in the garlic, spices, salt and pepper. 
3. Spread the chicken and vegetables out on the baking sheet. Bake for 25-30 minutes, flipping halfway, or until the chicken is cooked through and reached an internal temperature of 165°F. Sprinkle feta cheese on top if using and serve warm. 
4. Serve with grain of choice or as is. Enjoy!
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#sheetpan #sheetpandinner #sheetpanmeals #healthyfood #healthydinnerideas #healthydinnerrecipes #moroccanchicken #chickensheetpan
Simple Lemon Tahini Sauce 🍋 by @thedietitianfee Simple Lemon Tahini Sauce 🍋 by @thedietitianfeed

This delicious Lemon Tahini Sauce is such a great staple to add to so many meals to add flavour. It’s also a great nutrient dense way to top off your dish with healthy fats, b vitamins & antioxidants. 

Use it to top:
- grain bowls
- Salads
- Drizzle on a baked sweet potato 
- Roasted veggies 

Lemon Tahini Dressing:
-  1/3 cup tahini
-  Juice of 1 large lemon
-  1 clove garlic, minced
-  5-6 tbsp water or more to thin to desired consistency
-  Pinch salt and pepper to taste

In a small bowl, whisk together the tahini, lemon juice and garlic. Whisk in the water 1 tbsp at a time until your desired consistency is reached. Add salt and pepper to taste. Enjoy!
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#tahinidressing #tahinisauce #tahini #healthyrecipes #healthymeals #sauces #healthysauce #healthydressing #wholefoods
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