Whether you’re constantly on the go or just looking to spice up your diet, smoothies make great meal replacements. But, it’s important to choose the right ingredients in order to boost your intake of essential macronutrients and micronutrients. Here are three simple recipes for incredibly wholesome and delicious smoothies.

For each recipe, simply add all the ingredients to your blender in the order in which they’re listed.

1. Peanut Butter and Jelly with Whole Grains

Since the PB&J sandwich is a popular lunchtime staple, I couldn’t resist creating a smoothie version of it with oatmeal for added whole grains. This mouthwatering recipe contains 425-450 calories of high-quality macronutrients including a whopping 30 grams of protein and healthy portions of good fats and carbs. It’s also packed full of dietary fiber and probiotics, both of which are important for digestive health.

Here’s what you’ll need:

  • 6 ounces (3/4 cup) of plain strained yogurt (I like Siggi’s Icelandic-style or Fage All-Natural Greek)
  • A small portion of water or your favorite milk as needed to get the blender moving
  • 1 cup of strawberries
  • 1-2 handfuls of spinach
  • 2 tablespoons of high-quality peanut butter or WOWBUTTER
  • 1/2 cup of rolled (“old-fashioned”) oats*
  • 1/4 teaspoon of cinnamon or nutmeg

*Tip: Pre-soaking the oats will make your smoothie smoother.

Related Article: How to Create a Perfectly Healthy Peanut Butter and Jelly Sandwich

2. Wholesome Chocolate Milkshake

There’s nothing like a good old-fashioned chocolate milkshake and it can be equally as delectable in smoothie form. At about 375-395 calories with 18 grams of protein, my wholesome chocolate milkshake is exceptionally rich in disease-fighting antioxidants and fiber. It’s also quite filling and can help prevent overeating throughout the day.

Here’s what you’ll need:

  • 6-8 ounces of cow’s milk, goat’s milk or soymilk
  • 1 medium banana
  • 1/2 cup of blueberries
  • 1 cup of kale for added nutrients
  • 2 tablespoons of almonds
  • 1 tablespoon of raw, unsweetened cocoa powder
  • 1/2-1 teaspoon of cinnamon

For a great post-workout beverage, blend a single scoop of your favorite protein powder with the milk. Most protein powders house an average of 20-25 grams of protein per scoop. Note: Adding powder will up the calorie count of this recipe by 90-110.

Related Article: Nutrition Basics: Your Daily Protein Intake

3. Potassium Punch

When it comes to potassium-rich foods, bananas are commonly touted but there are many other valuable food sources of potassium. My flavor-rich potassium punch recipe provides about 30% of the recommended daily intake without a single banana. At 315-340 calories, this smoothie is also a valuable source of dietary fiber, protein, healthy fats, and other key nutrients.

Here’s what you’ll need:

  • 6 ounces (3/4 cup) of vanilla-flavored strained yogurt (I like Siggi’s Icelandic-style)
  • A small portion of water or your favorite milk as needed to get the blender moving
  • 1/2 of an avocado, ripe and pitted
  • 1 whole kiwi, peeled
  • Juice of 1/2 a lime
  • 1-2 heaping cup of spinach
  • 1-2 teaspoons of honey (optimal)
  • 1/4 teaspoon of cinnamon or nutmeg

Once again, to increase the protein content, you can add a single scoop of your favorite protein powder to the water or milk for an additional 90-110 calories.

And there you have it! Three simple and nutritious ideas for meal replacement smoothies. If you prefer the taste of a cold smoothie or if you’d like to increase the overall thickness of your beverage, add ice to any one of the recipes. Another option is to pre-freeze your fruits and vegetables before blending them.

For perfectly textured smoothies, blend the ingredients for at least 5-10 seconds until they liquefy and are fully circulating. There should be no solid ingredients present. Depending on the power of your blender, it may take up to 45 seconds to fully blend your smoothie.

Related Article: 5 Simple and Delicious Low-Sugar Smoothie Recipes for People with Diabetes