Green Smoothie Meal Prep (Printable)

A vibrant blend of pineapple, spinach, and chia seeds packed with nutrition and freshness.

# What You Need:

→ Fruits

01 - 2 cups fresh pineapple, chopped
02 - 2 medium bananas, peeled and sliced
03 - 1 medium Granny Smith apple, cored and chopped

→ Greens

04 - 4 cups fresh spinach, washed and stems removed

→ Liquids

05 - 2 cups unsweetened almond milk
06 - 1 cup cold water

→ Protein and Fiber

07 - 4 tablespoons chia seeds

→ Optional Add-ins

08 - 2 tablespoons fresh lime juice
09 - 1 teaspoon grated ginger
10 - 2 teaspoons honey or agave syrup

# Directions:

01 - Divide spinach, pineapple, banana, and apple evenly among 4 large mason jars or airtight containers.
02 - Add 1 tablespoon chia seeds to each jar.
03 - If desired, add 0.5 tablespoon lime juice, 0.25 teaspoon grated ginger, and 0.5 teaspoon honey or agave syrup to each jar.
04 - Seal jars tightly and refrigerate for up to 4 days.
05 - Pour contents of one jar into a blender. Add 0.5 cup almond milk and 0.25 cup water, then blend until smooth.
06 - If smoothie is too thick, add additional water or almond milk gradually until reaching desired consistency.
07 - Pour into a glass and consume immediately.

# Expert Suggestions:

01 -
  • No morning rush means you can actually taste your breakfast instead of gulping it down while finding your keys.
  • The tropical sweetness completely masks the spinach, so even skeptics won't detect a hint of green.
  • Four days of ready-to-blend jars sitting in your fridge feels like having a personal smoothie chef on staff.
  • At under 200 calories per serving, it's honestly guilt-free indulgence.
02 -
  • Pack greens at the bottom of the jar where they stay moist and protected from air exposure—this is why they last four days instead of two.
  • Don't blend your entire jar into one serving thinking you'll drink it later; once combined, oxidation happens fast and flavors flatten within an hour.
  • Chia seeds absorb liquid as they sit, which means your jar will thicken overnight—this is intentional, not a mistake, and you'll thin it out with milk when blending.
03 -
  • Freeze banana slices beforehand if your kitchen stays warm—they thicken the blend naturally while keeping everything cold without watering down flavors as ice would.
  • Pack spinach with a paper towel to absorb excess moisture, which keeps your greens from turning slimy before day three and prevents the chia seeds from absorbing too much liquid.
  • Make your jars on Sunday evening so you have maximum freshness for Monday through Thursday, and you'll actually reach for them because the work is already done.
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