Smoothies That Actually Benefit You: Part 3

Mike Coval
February 19, 2021

Today we're going to cover how you can build out a healthy smoothie at home. Let's not waste any time and get right into it!



You will need a pretty decent blender. Vitamix is going to be the best one that you can buy and I know it's a bit of an investment, but my wife purchased one before we even started dating (that was 5 years ago) and to this day there has been ZERO issues with it (we have the Vitamix Pro). There's a number of different models, but all models seem to have pretty good reviews.

If you're looking for a good quality blender, yet are on a tighter budget, then Ninja makes pretty solid blenders for under $200. I had one before I met my wife and it served me pretty well.


You're going to need to go shopping. Costco is CLUTCH for getting all that you need for smoothies. You can buy frozen fruit, frozen veggies, and even frozen avocado here to blend in your smoothies. What I recommend doing though is searching/creating a few of your own recipes and then shopping based on the needs for those recipes.

Recipes / How To Build Out Your Smoothies

I'm going to give you the guidelines on how to build out your smoothies, and then you can experiment from there.

Step 1) Pick a healthy fat source: This can be raw nuts, all-natural nut butter, avocado, MCT oil OR it could be a blend of all of the ingredients that you put in there. Just make sure that you measure and keep it to no more than 1 serving.

Step 2) Pick a frozen fruit: You can pick any combination of frozen fruit that you like. I recommend no more than 2 cups per smoothie.

Step 3) Pick a frozen veggie: I recommend kale or spinach, but if you're feeling adventurous then you're certainly welcome to try something else! I recommend 2 cups. This is a GREAT way to sneak in some veggies for those of you who struggle with getting enough vegetables daily.

Step 4) Pick a protein: Ideally this is whey, but if you're lactose intolerant or vegetarian or vegan then a plant based protein will work

Step 5) Pick a liquid solution: The lower the calories the better if you're trying to lose weight or maintain your weight. Water, unsweetened almond milk, and black coffee are solid options. If you're trying to put on weight, then dairy milk works, but you may want to keep the liquid low-calorie and opt for a more robust add-on (i.e. Greek Yogurt, more carbs, etc). Add as much as you need to make the smoothie the consistency that you desire.

Step 6) Add any desired add-ons: These "add-ons" either enhance the palatability of the smoothie without compromising the nutrition and/or steer your smoothie more in-line with your goals. For example, if you're in a strength building phase of your training, then you may want to add creatine monohydrate to your smoothie.

If you want this newsletter condensed down into an infographic that you can refer to when you need to, then click here.

I hope that you enjoyed this series and found it helpful! If you have any questions, then please respond to this email. I answer each and every email that comes into my inbox from the newsletters that I send out!

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Mike Coval

Coval Fitness is a Personal Training Studio and Gym in Ann Arbor, Michigan

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