Smoothies For Everyone: 6 Muscle-Building Recipes to Try

Nicole Crawford


Women's Fitness, Family and Kids, Yoga



The Ultimate Smoothie

This plant-based smoothie recipe from coach Jeff Taraday's article, The Only Smoothie Recipe You'll Ever Need provides "a full spectrum of macronutrients and a load of micronutrients to help fuel your day and recover from workouts." Taraday added his recommendations for add-ins so you don't get bored with the basics.



Smoothies For Everyone: 6 Muscle-Building Recipes to Try - Healthy Eating, nutrition, recipes, protein powder, protein shake, smoothies



  • 16 oz almond milk (or coconut water or water)
  • 1-2 handfuls greens (spinach, kale, chard, collards)
  • 2 bananas (preferably frozen – just peel a bunch of bananas, put them in a Ziploc, and freeze overnight)
  • 2 cups frozen berries (blueberries, strawberries, raspberries, blackberries, or a blend)
  • 2 Tablespoons chia seeds (or flax seeds)


Optional add-ons:

  • Plant-based protein powder (both chocolate and vanilla flavors work well)
  • Supergreens like chlorella, spirulina, etc.
  • Beets (raw)
  • Dates (for sweetness)
  • Frozen broccoli
  • Maca powder



  1. If you have a high-speed blender like a Vitamix, combine all ingredients together and blend on high. If you have a less powerful blender, you might need to put ingredients in one at a time (liquid first) and blend each until smooth.
  2. If you need more muscle-building calories after a workout, add some protein powder. If you’re looking to pack as many micronutrients as possible into your smoothie, incorporate any of the other optional add-ons.


Share your favorite smoothie recipes in the comments below!


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Photos 1-3 courtesy of Shutterstock.

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