6 Nutrient-packed easy shake & smoothie recipes for seniors

Updated: August 23rd, 2024
Clinical Editor: Megan Dodson, PA-C

Now that we have laid out the most essential nutrients for seniors to incorporate into their diets, let’s take a look at some low-calorie drink options, including easy healthy smoothie recipes. Above all, water is always the best drink option for adults. However, for anyone who has certain health conditions or may have trouble eating regular foods–easy healthy smoothie recipes and shakes can also serve as great drink options for an additional nutritional boost. 

Easy healthy Smoothie recipes

Smoothies are a great way to get the essential nutrients that you need. Smoothies can be an especially great option for anyone who may be hesitant to eat their vegetables or who may have difficulty with their teeth. However, smoothies may be dangerous for anyone who may have difficulty swallowing and are also not advised for anyone who may be diabetic, as some fruits can be very high in sugar. For those who are diabetic, check out our article on the best foods to help lower your blood sugar.

Smoothies can help provide extra servings of fruits and vegetables, and make you feel full. They also generally have a higher calorie content than normal beverages because they are ingredient dense. As with other dietary supplements, these are great sources of extra calories; however, smoothies shouldn’t replace complete meals. Many smoothies have ingredients in them that are also the best foods for improving memory.

When it comes to easy healthy smoothie recipes, here are three awesome smoothies guaranteed to provide you with what you need:

Babe Ruth strawberry pineapple smoothie

To make this Babe Ruth smoothie, you will need:

• 1 cup strawberries
• ½ cup pineapple
• 1 cup banana
• 2 cups orange juice
• ½ cup greek yogurt
• 1 cup spinach
• 1 tbsp chia seeds

Place all ingredients in a blender and blend until smooth. Serve chilled. Enjoy!

Original recipe and nutritional values from Modern Honey’s 6 Healthy Superfood Smoothies.

Ultimate breakfast smoothie

To make this breakfast smoothie, you will need:

• 1 medium banana
• ½ cup sliced strawberries
• ½ cup blueberries
• ¼ cup low-fat Greek yogurt
• 1 tbsp almond butter
• ½ cup baby spinach
• ½ cup almond milk

Place all ingredients in a blender and blend until smooth. Serve chilled. Enjoy!

Original recipe and nutritional values from Eating Well’s Healthy Breakfast Smoothie.

Supercharged kale-avocado smoothie

To make this heart-healthy smoothie, you will need:

• 1 cup coconut water
• 1 tbsp fresh lemon juice
• 1 tsp matcha powder
• 1 cup fresh kale, stemmed
• 1 cup fresh spinach
• ¼ ripe avocado
• 2 pitted dates
• 1 cup ice

Place all ingredients in a blender and blend until smooth. Serve chilled. Enjoy!

Original recipe and nutritional values from Eating Well.

Shakes

Shakes and smoothies are very much alike. Both combine a number of different fruits, veggies, and nutrients to provide you with a super drink to maintain health. So, what’s the difference?

Smoothies are primarily juice-based, and often contain significantly more fruits, veggies, greens, etc. than shakes do. Smoothies carry all the benefits of the foods that they are made with, making them an all-around powerhouse for nutrients.

Shakes, on the other hand, are primarily dairy-based. Usually made with milk and ice, shakes have a thicker, more viscous consistency than smoothies. While most adults should try to get their nutrients via whole food because of the added benefits to the gut of digesting whole food, shakes can be especially helpful for people with dementia or other diseases that decrease their appetite. Be mindful of the nutrition content, such as the amount of sugars, carbohydrates, fats, and protein, of each smoothie when incorporating them into your diet.

To make your own shakes, we have picked out a few of our favorite healthy shake recipes:

Apple and great grains shake

To make this creamy green apple-pie delight, you'll need:

• 12 oz water, milk or yogurt (non-dairy options work too)
• 2 scoops vanilla protein powder
• 1 apple,  sliced into wedges
• 1 cup spinach
• 2 tbsp almonds
• ¼ cup uncooked oats
• Ice, as needed
• Cinnamon, to taste

Place all ingredients in a blender and blend until smooth. Serve chilled. Enjoy!

Original recipe and nutritional values from Men’s Health, 30 Healthy High-Protein Smoothies That Keep You Full.

Chocolate, peanut butter and banana shake

To make this decadent chocolate shake, you'll need:

• 12 oz water, milk or yogurt (non-dairy options work too)
• 2 scoops chocolate protein powder
• 1 banana
• 1 cup spinach
• 2 tbsp natural peanut butter
• 1 tbsp cacao nibs or dark cocoa powder

Place all ingredients in a blender and blend until smooth. Serve chilled. Enjoy!

Original recipe and nutritional values from Men’s Health, 30 Healthy High-Protein Smoothies That Keep You Full.

Superfood Shake

To make this antioxidant-packed fruit bomb, you'll need:

• ½ cup frozen cherries
• 8 oz water
• ½ cup chopped raw beets
• ½ cup frozen strawberries
• ½ cup frozen blueberries
• ½ banana
• 1 scoop chocolate whey protein (optional)
• 1 tbsp ground flaxseed

Superfood shakedients in a blender and blend until smooth. Serve chilled. Enjoy!s

Original recipe and nutritional values from Men’s Health, 22 Healthy High-Protein Smoothies That Keep You Full.

At One Medical Seniors, we know that your health is about more than just physical and mental. Good healthcare addresses all aspects of your health from diet and nutrition, to mindfulness, as well as exercise and routine. Our patient-centric care model puts you back at the front of your own health journey, helping you to make your own healthy life decisions.

Now that you've got these easy healthy smoothie recipes with printable cards up your sleeve, see other ways you can pack protein into your diet.