DIY smoothie booster

Jessica Penner, RDBreakfast, Drink, Nutrition, Recipes, Snack2 Comments

When I make a smoothie I find myself hauling out the Tupperware containers that hold my health-boosting ingredients, and scooping out a little from this one and a little from that one. The other day it occurred to me that it would be much more efficient to combine them all together into one powerful health-booster! That way, when I want to make a smoothie, I only need to take out ONE container and ONE scoop.

Admittedly this is pretty low on the genius scale of ideas, but it sure is a time saver!

Smoothie collage

Here’s the basic formula:

1 cup protein + 1/2 cup fibre + 1/2 cup omega 3

That’s the framework. Here’s what to actually buy at the store to get your protein, fibre, and omega 3.



Protein increases the fullness factor of a meal. It slows down the emptying of your stomach so you digest your food more slowly. When you eat enough protein, you won’t be hungry again for several hours!

Choose one of the following:

The value in parentheses shows you how many grams of protein each serving provides.


Fibre also increases the fullness factor of a meal, but it plays a much bigger role, just a little further down the digestive tract. Fibre makes its way to the colon, where it bulks up the stool, making bowel movements much easier and more frequent! Easier and more frequent stools = constipation prevention!

Choose one of the following:

The value in parentheses shows you how many grams of fibre each serving provides.

Omega 3

This type of fatty acid is essential for brain, eye, skin, and immune health. While fish contain the most potent type of omega 3, the type found in plants (alpha linolenic acid or ALA) has independently been shown to promote health.

The value in parentheses shows you how many grams of omega 3 each serving would provide.


The Finished Booster

Stir these three elements together in one container. When you make your smoothie, add 2 tbsp of the booster.

For example, in the jar pictured in this post, I used

1 cup of whey protein isolate + 1/2 cup psyllium + 1/2 cup chia seeds

Note: some of these ingredients also give you benefits in other categories. Chia seeds are also a good source of fibre, and hemp hearts pack a surprising amount of protein. With this formula you know you’ve got the basic boosters covered: protein, fibre, and omega 3, and everything else is bonus.

Second note: not sure where to find some of these ingredients? Follow the links to find them on Amazon!

Smoothie Booster (3 of 11)

If you give this recipe a go, let me know! Leave a comment, rate it, or snap a photo and tag it with #smartnutritionrecipes on Instagram!  I’d love to see your creations! Knowing someone has enjoyed one of my recipes always makes my day brighter.  

DIY Smoothie Booster
DIY Smoothie Booster small


This post contains affiliate links. If you’ve found this content helpful and want to support Smart Nutrition, please consider saving some money by purchasing these ingredients on Amazon!

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2 Comments on “DIY smoothie booster”

  1. This email came at precisely the right time. I had a gum graft yesterday and cannot eat solid food for two weeks. I’m already starving. Hopefully your smoothies will make me feel more full than a bowl of pureed soup. I have most of these ingredients so don’t have to buy much. Thank you so much.

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