The secret to getting more veggies and essential nutrients might be hiding in your kitchen cabinet: hint, hint your blender. A decent high-speed model, plus the right ingredients, are all you need to whip up delicious smoothies at home. Smoothies are an easy way to get more servings of fiber, protein, and healthy fat in your diet—they help you stay hydrated too. 

Just remember that DIY is the way to go. Many store-bought smoothies are flavored with artificial ingredients and packed with added sugar. You might be better off drinking a caramel latte. Here’s the breakdown of how to create a nutritious smoothie: 

If you want your smoothie to keep you satiated and full of energy, fiber is the ticket. It’s what gives smoothies their edge over juice. Juicing extracts water and nutrients from veggies and fruits, separating the fiber and leaving it behind in the machine. Smoothies keep the fiber intact for a slower release of nutrients. Here are three ingredients we love for an extra fiber boost:

Don’t shy away from healthy, unsaturated fats in your smoothie. Not only do they help the body store energy and provide sustained energy, but they also benefit heart health. Replacing a carb-rich diet with plenty of unsaturated fats lowers blood pressure, fat levels, and heart disease risks. Here are a few of our smoothie-friendly sources of healthy fat: 

Adding protein will make your smoothie more satisfying and help keep you fuller, longer. Protein is essential for muscle gain and recovery. General protein recommendations vary with age and gender. With that in mind, here are some protein powders we recommend: 

 Other options to consider: A couple of tablespoons of almond or cashew butter, which supplies 6 to 7 grams of protein (healthy fat plus protein—win-win!), or Greek-style yogurt (a 7-ounce serving provides 20 grams of protein). 

A big handful (or 1 cup) of spinach or kale is ideal in pretty much any smoothie. With all of the different flavors and ingredients going on, you really won’t taste it. Bonus: Leafy greens provide fiber, calcium, iron, vitamins A, C, and K, omega-3 fatty acids, heart-healthy flavonoids, and much more. Tip: In smoothies, frozen greens work just as well, pack the same nutritional benefits, and are easy to keep on hand. If you have leafy greens about to go bad, you can wash them, let them dry, and pop them in the freezer to add to smoothies later. 

Fruit is great for sweetening up smoothies. Look for recipes that contain berries, which provide antioxidants and extra fiber. Bananas are another smoothie-recipe standby, and for good reason: They bring sweetness and creaminess and add nutrients like potassium, vitamin B6, and fiber. Don’t forget to balance out the fruit with protein and healthy fats.

Vanilla Green Protein Smoothie Here’s an everyday go-to smoothie. Baby spinach adds vibrant color while allowing the vanilla flavor to shine. Add pure vanilla extract if you like. Recipe from Healthy, Seasonal Recipes

Chocolate Almond Butter Smoothie Here’s a yummy smoothie for chocolate lovers: You’ll get a double dose of chocolate protein powder and cocoa powder, plus some leafy greens for a nutritious smoothie. Recipe from Clean & Delicious With Dani Spies

Avocado Smoothie with Blueberries Blueberries are full of antioxidants—so you’ll get a good dose of them in this smoothie, along with some healthy fats from avocado and almond butter. Add a dash of cinnamon for extra flavor! Recipe from Well Plated by Erin

Peanut Butter Cacao Nib Smoothie Here’s one for the peanut butter and chocolate lovers! Cacao nibs are great—they’re a naturally low-sugar way to get a richer, more complex chocolate flavor and some healthy antioxidants. Recipe from Be Well by Kelly LeVeque

Mint Chocolate Chip Smoothie Sometimes it’s hard to get the right balance when you combine mint and chocolate—real fans want both! This smoothie does it with cacao nibs and peppermint extract. Recipe from NourishMint Wellness

Take some time to log your meals, movement, and other dailies in the app to track your progress. It gives you time to reflect, and science shows it supports your success.