Easy Smoothie for Busy Mornings
A Quick, Balanced Breakfast from a Spokane Nutritionist
Mornings can feel hectic, but that doesn’t mean your nutrition has to suffer. As a Spokane nutritionist who works with clients through my dietitian private practice, I often recommend this easy, balanced smoothie as a quick meal option. It’s ideal for anyone looking for a healthy, satisfying start—whether you’re heading to work, managing a busy family morning, or training for a race.
This simple recipe supports both everyday wellness and performance goals. It’s balanced with complex carbohydrates, high-quality protein, healthy fats, and fiber—exactly what your body needs to stay fueled through the morning or a training session.
Why I Love This Smoothie
This go-to blend is a client favorite because it offers both great taste and performance benefits:
Energizing Carbs: Rolled oats, berries, and banana offer a mix of quick and sustained energy—perfect for busy mornings or as part of your marathon fueling plan.
Protein Boost: Greek yogurt and protein powder deliver the protein your muscles need for repair and recovery, especially if you’re following a nutrition plan for endurance athletes.
Healthy Fats: Almond or peanut butter (or chia seeds) add satisfying creaminess and provide heart-healthy fats for long-lasting energy.
Micronutrient Density: Baby spinach and berries pack in fiber, antioxidants, and essential vitamins—making this smoothie nutrient-dense and delicious.
Grab-and-Go Friendly: Blends up in minutes and travels easily in a 24–32 oz glass or bottle—perfect for mornings when time is tight.
ABOUT US: SPOKANE NUTRITIONISTS
We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.
We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.
How This Smoothie Fits Into a Customized Nutrition Plan
This smoothie is a great example of how small, consistent choices can fit into customized nutrition plans tailored to your goals. Whether you’re working toward balanced blood sugar, better recovery, or optimal performance, incorporating nutrient-dense meals like this one can make a big difference.
If you’re preparing for a local a big race like a marathon or looking to improve your everyday eating habits, a personalized Spokane marathon nutrition or perimenopause nutrition plan can help you find what works best for your body and schedule.
Fan Favorite Smoothie
Ingredients (serves 1):
⅓ cup rolled oats
1 cup frozen berries (any variety)
½ medium banana
2 handfuls baby spinach
½ cup nonfat Greek yogurt
1 serving whey or plant-based protein powder
1 tablespoon almond or peanut butter
1 cup milk (dairy or fortified plant-based
How to:
Add all ingredients to a blender.
Blend on high until smooth and creamy. Adjust liquid for desired consistency.
Pour into a to-go cup and enjoy!
As a dietitian, I love it when a meal is both practical and nutrient-packed. This smoothie is one of my go-tos because it’s delicious and highly customizable. Swap in different fruits, try a plant-based protein, or adjust your nut butter choice to chia or flax seeds. It’s a quick, reliable meal staple whether you’re heading to work or refueling after a workout.
BY: LORI LAVOIE MS, RDN, CDN