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The Ultimate Smoothie Template & “Mango Lassi” Smoothie Recipe

The Ultimate Smoothie Template: Alicia Connor’s “Mango Lassi” Smoothie, topped with a couple of tablespoons of “no-sugar-added granola” (contents: toasted oats & coconut, raw pumpkin seeds, and cinnamon) and a piece of fresh mango. 

Beauty Buzz/Blog Biz | Alicia Connor, MA RDN & Chef


The Ultimate Smoothie Template & “Mango Lassi” Smoothie Recipe

Whether fruity, chocolatey, or green, nutritious smoothies can help power your day. Smoothies may be most popular as a quick breakfast or post-workout drink, but there really aren’t any rules for when to enjoy them! With a minimal amount of ingredients on hand and very little effort, you can whip up a smoothie to fit a meal or snack into your busy day.

Why Smoothies?

Smoothies are quick and easy, provided you’ve got a blender and a few ingredients on hand. They’re also quick to consume, as opposed to salads, which can be more time-consuming and messy. 

In my last article about snacks, I talked about planning ahead to make sure you have balanced snacks to stay satiated between meals. Smoothies absolutely can count as a balanced snack! 

To make a “balanced” snack, be sure to add enough protein and fiber to your smoothie! This follows the same principles as the “balanced meal” concept, which includes protein, carbohydrates with energy and fiber, and non-starchy vegetables, when possible. The inclusion of these elements in your meal provides you with the energy and nutrition you need.

Smoothies and Planning Ahead

When you make a smoothie, make two or three servings to keep for later. (Why go through the same effort again when you don’t have to?) 

If you don’t want to eat the same smoothie 2-3 days in a row, freeze the extra serving(s) and simply thaw it in the refrigerator 1-2 days before you plan to drink it. Depending on the freshness of your ingredients, smoothies should be consumed within 2-3 days if kept in the refrigerator, and within 1-2 weeks if kept in the freezer. 

Ok, now let’s talk about protein. Because it’s time for a moment of honesty when I tell you that protein powder isn’t for everyone! 

Instead of buying a large amount of protein powder that you may not eat, consider making smoothies with other protein sources. You could use cow’s milk or non-dairy milk, Greek yogurt, or nut butter… 

Plus, you can use these other protein sources in other meals in case you don’t end up using them for smoothies. Bonus points for versatility! 

Blender Cleaning Tip: 

To make your life easier, clean the blender immediately after using it so that no food gets caked on. And always be present while cleaning the blade! 

The Ultimate Smoothie Template

Play around with ingredients and amounts to satisfy your taste, while still sticking to the basic template.

  • 7-14 grams Protein (e.g. Greek yogurt, milk, soft tofu or protein powder)
  • Optional: ½ cup Fruit per serving (e.g. frozen cherries or blueberries)
  • 1 tsp-1 tbsp Fiber (e.g. oats, chia or flax seeds, or a combo of vegetables, cooked quinoa)
  • ½ cup Liquid (e.g. water, milk or non-dairy milk)
  • Healthy Fat (e.g. nut butter, extra virgin olive oil, avocado, yogurt)
  • When possible, add Veggies

This template makes one “snack-size” smoothie. To make it a “meal,” you’ll want to increase the protein to 14-20 grams, increase the fruit and/or veggies to 1 cup, and add enough liquid to achieve “smoothie” consistency.

And now, here’s an example of what you can create with the smoothie template!

The Ultimate Smoothie Template: Alicia Connor’s “Mango Lassi” Smoothie, topped with a couple of tablespoons of “no-sugar-added granola” (contents: toasted oats & coconut, raw pumpkin seeds, and cinnamon) and a piece of fresh mango. 
Alicia Connor’s “Mango Lassi” Smoothie

“Mango Lassi” Smoothie

  • ½ cup Fresh/Frozen Mango
  • ½-1 cup Kefir
  • Sprinkle of Ground Cardamom
  • 1 tsp-1 tbsp Flax seed or Oats
  • Optional: Make it green! Add green leafy vegetables (e.g. fresh/frozen spinach).

Enjoy, and let me know what you think!

Want to hear more about meal planning? Join me for the upcoming Quick & Delish Virtual Meal Planning Series (April 24-May 15, 2021), and make a meal and snack plan tailored to you and your needs! Sign up here until April 21. 

What works or doesn’t work for you in the kitchen? I’d love to hear from you in this survey so that I can answer your questions about cooking and nutrition: Thanks!

By Alicia Connor, MA RDN & Chef

Author Bio:

Alicia Connor a pretty brunette with short cropped hair wearing a denim jacket with a white tee.
Alicia Connor

Alicia Connor is a registered dietitian nutritionist and chef who lives in San Francisco. She is passionate about healthy cooking, with a focus on simplifying meal planning and making healthy eating easier. Alicia built a successful career as a chef, working at one of the top restaurants in San Francisco. But as her vision declined due to a hereditary condition, she decided to focus on a career with longevity and returned to school to become a dietitian.

In her current role as a registered dietitian nutritionist and chef, she is always passionately working towards peoples’ health. In February 2019, she founded Quick & Delish, a video cooking series on YouTube, where she presents easy recipes with minimal steps, for flavorful, balanced meals. She’s writing an e-cookbook and gives virtual meal planning workshops year-round. And she works with clients one-on-one to build good habits, simplify meal planning, and create an actionable plan to meet their health goals. You can read more about her passion for health in Today’s Dietitian. 

Image Description:

The header image and the image included in this article are identical. Alicia Connor’s “Mango Lassi” Smoothie, topped with a couple tablespoons of “no-sugar-added granola” (contents: toasted oats & coconut, raw pumpkin seeds, and cinnamon) and a piece of fresh mango. 


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