Recipe by Christina Strudwick, MS, RD, CSSD, LD

The goal when having a smoothie as a meal is to make sure it doesn’t just have fruits and veggies. Most people fill their blender with lots of fruit and a teeny amount of veggies. Though this is full of vitamins and minerals, it has lots of sugar and will spike your blood sugar fast. Fruit is a sugar, and even though it is good for you, you still need to consider its sugar content. A few things to think about when you plan a smoothie:

Choose your base: 

What liquid will you use? Water, milk, almond milk, 100% juice, homemade juice, etc. The base normally provides some carbohydrate or energy to the mix. 

Add in fruits or vegetables:

Increase your antioxidant levels! Intense exercise increases the release of free radicals. One way to get rid of these in the body is through high-antioxidant foods. Try to add at least two cups of the following: apples, blueberries, blackberries, cherries, grapefruit, grapes, kiwis, mangos, pineapples, raspberries, bananas, strawberries, kale or spinach.

Add protein:

Help these muscles recover and keep your hunger at bay! Protein is also important for the immune system and especially useful in the winter season. Choices for protein include Greek yogurt, low-fat milk, nuts or 100% whey protein. 

Add healthy fats:

This type of fat helps fight inflammation in the body. Choose fats high in omega-3 for the best benefits, including peanut or almond butter, chopped walnuts, pecans, almonds, avocado, ground flaxseed, chia seeds or almond milk.

Need some more flavor?

Try vanilla extract, honey, cinnamon, nutmeg, herbs or flavored milk (chocolate, almond or coconut).


  • 1 banana
  • 1/2 cup frozen blueberries
  • 1 tablespoon honey
  • 1 tablespoon almond butter
  • 1 cup almond milk (unsweetened)
  • 1 cup spinach
  • 6 oz non-fat Greek yogurt

*Use as a quick breakfast or split into two servings for a snack if you’re pairing with something else for breakfast (i.e., oatmeal, toast, eggs, etc.)

Nutrition facts: 

Calories: 505 | Fat: 12 g | Carbohydrates: 83 g | Protein: 22 g

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