Five Steps to a Balanced Smoothie

1. Protein powder

   20-30g for a meal and 5-15g for a snack

2. Water or unsweetened nut milk

3. 1-2 cups vegetables

   Baby spinach, frozen riced cauliflower, and pumpkin puree are my favorites

4. 1/2 - 1 cup fruit optional

   Berries are an excellent choice because of their higher fiber content

5. 1-2 Tablespoons chia, flax, or hemp seed

   Added fiber and healthy fat to support satiety and blood sugar stability