by Michael Fouts, RD | Jun 10, 2026
The athlete version of the High-Fibre Berry Blast Smoothie is built to fuel high-output training days — doubled up on berries, banana, and Greek yogurt, with oats added for slow-digesting carbohydrate energy. You’re getting over 700 calories, 44g of protein, and 21g of fibre in a single glass, all from whole-food ingredients that blend together in minutes.
Nutrition Per Serving
Calories: 722 cal | Protein: 44g | Carbs: 97g | Fat: 22g | Fibre: 21g
Makes 1 serving. Nutrition calculated using unsweetened almond milk. Substituting 2% dairy milk adds ~80 cal and ~8g protein.
Ingredients
- 1 cup plain Greek yogurt (2%)
- 1 cup frozen mixed berries
- 1 medium frozen banana
- 2 tbsp chia seeds
- 1 tbsp flax meal
- ½ scoop vanilla protein powder
- ¼ cup rolled oats
- 1 tsp honey
- 1 cup milk of choice
Optional: Use vanilla or strawberry-flavoured Greek yogurt instead of plain to enhance the flavour.
Instructions
1. Blend and Serve
Add all ingredients to a blender. Blend on high for 60–90 seconds until completely smooth — the oats and chia seeds need a little extra blending time to fully break down. Pour into a large glass and drink immediately.
Dietitian Tips
- The oats make a difference. Rolled oats add a slow-digesting carbohydrate source that helps sustain energy through longer training sessions — blend thoroughly so they fully incorporate.
- Time it around training. The combination of fast-acting fruit carbs and slower oat carbs makes this a solid pre-workout meal 60–90 minutes before a session, or a post-workout recovery option immediately after.
- Boost calories further with dairy milk. Swapping almond milk for 2% dairy brings this to ~802 cal and adds another 8g of protein — useful in a mass-building phase.
Take Your Nutrition Further
Explore the Resources page for nutrition guides, meal planning tips, and more high-protein ideas to fuel your goals.
Leverage Nutrition clients get access to the full Recipe Selector — a personalized tool that filters recipes by your macros, preferences, and goals. Click here to learn more about working with Leverage Nutrition.
by Michael Fouts, RD | Jun 10, 2026
This High-Fibre Tropical Green Smoothie is a bright, refreshing way to pack greens, fruit, and fibre into your morning without it tasting like a salad. Frozen mango and pineapple bring the tropical sweetness, spinach disappears completely into the blend, and chia seeds plus flax meal quietly build the fibre content up to 10g per serving. It is one of the most approachable green smoothies you will find.
Nutrition Per Serving
Calories: 376 cal | Protein: 27g | Carbs: 39g | Fat: 15g | Fibre: 10g
Makes 1 serving. Nutrition calculated using unsweetened coconut milk (carton). Substituting 2% dairy milk adds ~45 cal and ~6g protein.
Ingredients
- ½ cup plain Greek yogurt (2%)
- ½ cup frozen mango chunks
- ¼ cup frozen pineapple chunks
- 1 large handful fresh spinach
- 1 tbsp chia seeds
- 1 tbsp flax meal
- ½ scoop vanilla protein powder
- ¾ cup coconut milk or milk of choice (carton, unsweetened)
Optional: Use coconut or vanilla-flavoured Greek yogurt instead of plain to enhance the tropical flavour.
Instructions
1. Blend and Serve
Add all ingredients to a blender, placing the spinach near the liquid so it blends easily. Blend on high for 60 seconds until completely smooth and bright green. Pour into a glass and enjoy immediately.
Dietitian Tips
- Don’t skip the spinach. A large handful of spinach adds close to 1g of fibre and a significant dose of iron, folate, and magnesium — and once blended with mango and pineapple, you simply cannot taste it.
- Coconut milk adds creaminess and flavour. Unsweetened coconut milk from a carton (not the full-fat canned version) complements the tropical fruit and keeps the fat content reasonable. Any milk works if coconut is not on hand.
- Frozen fruit is the key. Using frozen mango and pineapple means no ice required — the smoothie stays thick and cold without watering down the flavour.
Take Your Nutrition Further
Explore the Resources page for nutrition guides, meal planning tips, and more high-protein ideas to fuel your goals.
Leverage Nutrition clients get access to the full Recipe Selector — a personalized tool that filters recipes by your macros, preferences, and goals. Click here to learn more about working with Leverage Nutrition.
by Michael Fouts, RD | Jun 10, 2026
The athlete version of the High-Fibre Tropical Green Smoothie is a larger, more calorie-dense build designed for high-training days. Doubled mango, pineapple, and Greek yogurt, plus a half banana for extra carbohydrates, bring total calories to 652 with 41g of protein and 18g of fibre. It is bright, refreshing, and filling enough to carry you through a solid training block.
Nutrition Per Serving
Calories: 652 cal | Protein: 41g | Carbs: 85g | Fat: 22g | Fibre: 18g
Makes 1 serving. Nutrition calculated using unsweetened coconut milk (carton). Substituting 2% dairy milk adds ~45 cal and ~8g protein.
Ingredients
- 1 cup plain Greek yogurt (2%)
- 1 cup frozen mango chunks
- ½ cup frozen pineapple chunks
- 1 large handful fresh spinach
- ½ medium frozen banana
- 2 tbsp chia seeds
- 1 tbsp flax meal
- ½ scoop vanilla protein powder
- 1 cup coconut milk or milk of choice (carton, unsweetened)
Optional: Use coconut or vanilla-flavoured Greek yogurt instead of plain to enhance the tropical flavour.
Instructions
1. Blend and Serve
Add all ingredients to a blender, placing the spinach near the liquid to help it blend smoothly. Blend on high for 60–90 seconds until the mixture is completely smooth and uniformly green. Pour into a large glass and drink immediately.
Dietitian Tips
- 85g of carbohydrates makes this a real performance meal. The combination of fast-acting fruit sugars and slower-digesting chia and flax makes this well-suited as a pre-training meal 60–90 minutes before a session.
- Add the banana frozen. A frozen banana not only thickens the smoothie considerably but also adds a subtle creaminess that rounds out the tropical fruit flavours.
- Chia seeds double for this version. Two tablespoons of chia contribute nearly 10g of fibre and 4.7g of protein on their own — they are doing significant nutritional work here beyond just texture.
Take Your Nutrition Further
Explore the Resources page for nutrition guides, meal planning tips, and more high-protein ideas to fuel your goals.
Leverage Nutrition clients get access to the full Recipe Selector — a personalized tool that filters recipes by your macros, preferences, and goals. Click here to learn more about working with Leverage Nutrition.
by Michael Fouts, RD | Jun 10, 2026
This High-Fibre Peach Ginger Smoothie is a subtly warming, anti-inflammatory take on a high-fibre breakfast smoothie. Frozen peaches bring a natural sweetness, fresh ginger adds a clean bite, and a pinch of turmeric rounds out the anti-inflammatory profile. With 27g of protein and 9g of fibre in just 315 calories, it is one of the lighter options in the smoothie lineup without sacrificing nutritional impact.
Nutrition Per Serving
Calories: 315 cal | Protein: 27g | Carbs: 26g | Fat: 13g | Fibre: 9g
Makes 1 serving. Nutrition calculated using unsweetened almond milk. Substituting 2% dairy milk adds ~60 cal and ~6g protein.
Ingredients
- ½ cup plain Greek yogurt (2%)
- ½ cup frozen peach slices
- ½ tsp fresh ginger, grated
- Pinch of turmeric
- 1 tbsp chia seeds
- 1 tbsp flax meal
- ½ scoop vanilla protein powder
- ¾ cup milk of choice
Optional: Use peach or vanilla-flavoured Greek yogurt instead of plain to enhance the flavour.
Instructions
1. Blend and Serve
Add all ingredients to a blender. Blend on high for 45–60 seconds until smooth and creamy. Pour into a glass and enjoy immediately.
Dietitian Tips
- Fresh ginger makes a difference. Pre-ground ginger works in a pinch but fresh ginger delivers a brighter, cleaner flavour — grate it directly into the blender. Start with ½ tsp and increase to taste.
- Turmeric is optional but worth adding. A small pinch does not affect the taste noticeably but contributes curcumin, a well-studied anti-inflammatory compound. Pair it with a crack of black pepper to enhance absorption.
- This is the lowest-calorie option in the series. At 315 cal with almond milk, this fits well into a calorie-conscious day while still delivering solid protein and fibre numbers.
Take Your Nutrition Further
Explore the Resources page for nutrition guides, meal planning tips, and more high-protein ideas to fuel your goals.
Leverage Nutrition clients get access to the full Recipe Selector — a personalized tool that filters recipes by your macros, preferences, and goals. Click here to learn more about working with Leverage Nutrition.
by Michael Fouts, RD | Jun 10, 2026
The athlete version of the High-Fibre Peach Ginger Smoothie scales up with a full cup of peaches, a half banana for extra carbohydrates, and two tablespoons of hemp seeds for additional protein and healthy fats. The result is 667 calories, 47g of protein, and 17g of fibre — all with the same warming ginger and turmeric profile as the original. A more distinct flavour than the typical chocolate or berry smoothie, and a great one to rotate in on active recovery days.
Nutrition Per Serving
Calories: 667 cal | Protein: 47g | Carbs: 60g | Fat: 29g | Fibre: 17g
Makes 1 serving. Nutrition calculated using unsweetened almond milk. Substituting 2% dairy milk adds ~80 cal and ~8g protein.
Ingredients
- 1 cup plain Greek yogurt (2%)
- 1 cup frozen peach slices
- ½ tsp fresh ginger, grated
- Pinch of turmeric
- ½ medium frozen banana
- 2 tbsp chia seeds
- 1 tbsp flax meal
- ½ scoop vanilla protein powder
- 2 tbsp hemp seeds
- 1 cup milk of choice
Optional: Use peach or vanilla-flavoured Greek yogurt instead of plain to enhance the flavour.
Instructions
1. Blend and Serve
Add all ingredients to a blender. Blend on high for 60–90 seconds until completely smooth. The hemp seeds and chia seeds blend fully at this duration. Pour into a large glass and drink immediately.
Dietitian Tips
- Hemp seeds are a complete protein source. Two tablespoons add 6g of protein and all nine essential amino acids — they blend seamlessly and contribute a mild, nutty flavour that works well with peach and ginger.
- The fat content here is high — intentionally. At 29g of fat, most of it comes from chia seeds and hemp seeds. These are anti-inflammatory omega-3 and omega-6 fats that support recovery, not the kind to be concerned about in an athlete context.
- Good for active recovery days. The lower carbohydrate count compared to the berry and tropical versions makes this a reasonable option on moderate-intensity days when you want solid calories and protein without a massive carbohydrate load.
Take Your Nutrition Further
Explore the Resources page for nutrition guides, meal planning tips, and more high-protein ideas to fuel your goals.
Leverage Nutrition clients get access to the full Recipe Selector — a personalized tool that filters recipes by your macros, preferences, and goals. Click here to learn more about working with Leverage Nutrition.
