Hi, I’m Vivian—Registered Dietitian Nutritionist here at BodyFit by Amy! If you loved my guide to building a balanced plate, you’re going to love this summer-inspired breakdown of how to create a balanced smoothie that actually keeps you full and satisfied.

I’ll be honest with you: I am SO HOT! No. Not the sexy kinda hot. The sweaty, sticky, kinda hot. 🥵

I live in Florida, and the thought of turning on an oven or stove sends me into a tailspin. So, lately, I’ve been leaning hard into cool, no-cook meals, such as refreshing salads, smoothies, and yogurt parfaits.

And since smoothies are a go-to summer staple for so many of us, let’s talk about how to make them work for you—not against you. Too often, I see folks making smoothies with way too much fruit and very little, if any, protein.

What Makes a Smoothie “Balanced”?

Too often, I see folks loading up their smoothies with tons of fruit (which is delicious!) but missing the key ingredients that help turn a smoothie into a complete meal or snack. A balanced smoothie should include all three macronutrients: protein, carbohydrates (with fiber!), and healthy fats.

Protein

Protein helps keep you full, supports muscle recovery, and prevents energy crashes. Aim for 20–30 grams per smoothie using:

• Greek yogurt or cottage cheese
• Silken tofu
• Protein powder
• High-protein plant milks (like soy or pea)

Fiber-Rich Carbs

These provide energy and help stabilize blood sugar. Try:

• Frozen banana or berries
• Rolled oats
• Frozen zucchini or cauliflower (trust me—it’s creamy and tasteless!)

Healthy Fats

Fat adds staying power and creaminess. Use:

• Nut or seed butter
• Chia seeds or flaxseed
• Avocado

Sweet Chocolate Cherry Smoothie Recipe

This chocolate cherry smoothie is creamy, antioxidant-rich, and tastes like dessert—but it’s balanced enough to keep you energized through a summer workout or hot afternoon.

Ingredients:

• 1 cup unsweetened milk of choice (I love MALK vanilla almond milk)
• 1 cup fresh or frozen cherries
• ½ banana, fresh or frozen
• 1 ½ tablespoons unsweetened cacao powder
• 1 scoop (about ¼ cup) vanilla protein powder
• ½ cup frozen riced cauliflower
• Optional: ice cubes for thicker texture

Directions:

• Add all ingredients to a high-powered blender in the order listed.
• Blend until smooth and creamy.
• Adjust texture with extra ice or liquid as needed. Enjoy!

Want More Smoothie Guidance?

If you’re tired of guessing how to make a smoothie that actually keeps you full, I’ve got you covered. Inside the BodyFit Athletic Club, I share my go-to smoothie formula, complete with exact measurements and a variety of seasonal smoothie recipes to keep you cool, nourished, and energized throughout the summer.

Join us in the BodyFit Athletic Club for exclusive recipes, nutrition tips, community support, and workouts designed to help you feel your best—no matter the season.

🔗 Join the BodyFit Athletic Club here!