The Long & Lean Green Smoothie

by Sarah on January 1, 2013 · 36 comments

Prior to becoming a personal trainer, I thought consuming post-workout smoothies were for body builders. Always trying to lose the last 5 lbs, I didn’t get why I would drink back the calories that I just burned during my workout. After finally losing those stubborn pounds, I am adamant about my recovery shakes.

Those push ups in Barre class are not going to get easier if you do not properly feed your muscles afterwards! The abdominal definition isn’t going to pop either. If you are on the quest to lose a few extra pounds with fitness, plan your snacks or meals around your workouts. Cut calorie corners when you can to avoid consuming too much and negating your efforts. Many of us over-estimate how many calories we burn during and after a workout. This leads to people feeling like they deserve high calorie foods after leaving the gym. This is not how you lose the last 5!


The Long and Lean smoothie recipe is my go to snack and perfect for after your favorite workout. Your body will reward you with long and lean muscles if you train right. It combines clean ingredients like kale, cucumber and banana for vitamins, fiber, antioxidants and anti-inflammatory benefits. No post workout shake is complete with protein powder. I use vegan protein powder for helping rebuild my muscles so that they look leaner but burn more calories throughout the day. To keep my shakes under 200 calories I use almond milk. By switching from skim milk, you will save over 55 calories. Silk Pure Almond Unsweetened Vanilla helps make this recipe taste creamy and satisfying.

The Long & Lean Smoothie (Make 1 serving, Prep Time: <5 minutes) 

  • 1 cup or large handful of fresh green kale
  • 4 inches of cucumber (seedless unpeeled but peeled if there are seeds)
  • ½ frozen banana (about 2-4 inches long)
  • 2 tablespoons (or one scoop) vegan vanilla protein powder
  • 1 cup of Pure Almond Unsweetened Vanilla
  • 3 ice cubesGreen Smoothie Ingredients

Combine all ingredients in a blender. Mix until smoothie is well blended and the same consistency throughout. Enjoy after your favorite workout or as mid-day pick me up!

By using Silk Unsweetened Pure Almond instead of skim milk, you save 56 calories! Long and Lean Green Smoothie

Nutrition Information:

Calories: 191.7
Total Fat: 3.9 g
Saturated Fat: .4 g
Poly Fat: .7 g
Mono Fat: 1.6 g
Sodium: 271.6 g
Potassium: 516.8 mg
Total Carbs: 23.7 g
Fiber: 5.6 g
Sugars: 9.6
Protein 18.2 g

This post is part of a sponsored campaign with Silk and Fitfluential, LLC. All opinions expressed are my own. Learn more about Silk PureAlmond Unsweetened on Facebook and Twitter!

{ 33 comments… read them below or add one }

1 Annie @ Mama Dweeb January 1, 2013 at 11:20 am

This looks delicious!! I love how switching to Almond Milk saves 56 calories – and it is better for you too, has more calcium!

I never would have thought to put Kale and Cucumber with Banana and Almond milk. Very creative :)


2 Sarah January 3, 2013 at 10:11 am

You can not taste the kale or cucumber! It’s oddly delicious.


3 Kacie Phillips January 1, 2013 at 11:20 am

Yum yum yum yum!!!! Silk is quite the way to make healthful changes! ;-) Recipe look FAB!


4 Sarah January 3, 2013 at 10:12 am

I’m obsessed with this flavor and brand. I was never a milk drinker until now!


5 Ari @ Ari's Menu January 1, 2013 at 11:33 am

Looks great Sarah!


6 Courtney @ Sweet Tooth, Sweet Life January 1, 2013 at 12:06 pm

Looks delicious, Sarah! I do love me some Silk Pure Almond :)


7 Laura @ Sprint 2 the Table January 1, 2013 at 12:26 pm

Great smoothie to kickoff 2013 with ! I love my Silk. :)


8 Pam January 1, 2013 at 1:59 pm

This will be on my to do list on Friday since today is my first day of the BluePrint Cleanse. I keep rereading your synopsis to remind myself I’ve got this :)


9 Sarah January 3, 2013 at 10:13 am

How is the last day going!??? I was so ready to be done with it and this is a perfect meal for breaking the cleanse.


10 lindsay January 1, 2013 at 2:08 pm

love the cucumber addition! i bet it’s super creamy and refreshing with silk!


11 Sophie January 1, 2013 at 8:43 pm

Hello Sarah
I’ve followed your blog for a while now, trying some workout and always getting to tired and quitting. Through most of my life I was denying being fat. I always thought I was just a little larger than everyone else, but now fat. Well now I’ve finally realized I’m just plain old fat. I want to make a change for myself, I have in the past but always failed due to workouts beginning to difficult and that got me discourage thinking I will always be this size. Well since discovering that we are going on a cruise in 8 months, I’ve decided I want to lose weight and actually feel in the clothing I wear. I want to feel confident in a short dress and not have to worry about my cellulite showing or my thighs rubbing together. I’ve never been able to wear jeans because I’m so self conscious. Right about now in my life I have no self esteem. I’m 20 I’m 5’6’’ and I weight a whopping 185 pounds. My GOAL is to lose 40 pounds in 8 months, is that possible? But I have a dilemma right now. I recently had surgery on my foot and can’t do any exercise till the end of the month. So I’ve come up with a meal plan I can start to follow to jump start my weight loss without exercise, this is where you come in. I’m wondering if this is a good meal plan or not. Here is goes:
Meal #1 at 9 AM English Muffin with Peanut Butter
Meal #2 at 12 PM 1 cup of Vegetable based soup with pepper slices and cucumbers
Meal #3 at 3 PM baby bell cheese or a yogurt
Meal #5 at 6 PM– Large Salad with veggies, a chicken breast or a packet of garden rice that is 2.5 grams fat and only about 160 calories or ¼ the package
Meal #6 at 9 PM–Yogurt or Air Popped Popcorn

Does this seem like it was start my weightloss while I cant exercise? And do you have any tips for my meal plan? Thanks so much. Oh and Happy New Year to you!


12 Sarah January 3, 2013 at 10:19 am

Hi Sophie,
Everyone has an ah ha moment. I haven’t met someone that hasn’t. If you are serious about losing weight, the first and most important part is diet! I think you can do 40 lbs in 8 months but you know what, let’s start with 10 lbs. Let’s aim to lose 1-2lbs each week so your new goal is 10 lbs in 6 weeks. Your diet seems a little lacking in calories for your current weight. I think you are going to feel starved, cheat, feel guilty about cheating and that is not what we want. I suggest buying a copy of the Eat Clean Diet recharged on Amazon for less than $10 bucks or the TIU plan which is more $$ but will provide you with motivation and a community to learn with. You will have more meal idea options. I hope this helps. Let me know which option you go with!


13 sara @ fitcupcaker January 2, 2013 at 8:34 am

I love almond milk. Sometimes I will just crave it, its so weird. I am def going to try this smoothie and I agree you need to replenish your muscles after a workout with good protein!


14 Roni January 2, 2013 at 11:27 am

Happy New Year Sarah!!! I’ve been dying to ask this question. What does “Kale” taste like?? It is similar to spinach?? I feel like a yutz for asking, but I can’t be the only one who’s curious!!!


15 Sarah January 3, 2013 at 10:20 am

haha, Kale is kind of like spinach but I like it better. I don’t eat it raw unless it’s in a smoothie but like spinach, you can’t taste it. My favorite method to eat it is actually sauteed with a little EVOO, raisins and almonds. So good.


16 Roni January 4, 2013 at 11:09 am

Hi Sarah! Thank you for replying! I also liked your suggestion for cooking it. I love raisins and almonds, too!!! I hope you are enjoying the start of the New Year!! Have a wonderful weekend!


17 Jessika January 4, 2013 at 12:46 pm

Hi Sarah!
I’m really excited to try your long and lean green smoothie! I’ve recently becomes obsessed with “green juices” but I haven’t found a perfect recipe for me yet. I’ve also never tried adding protein powder to it either…is protein powder essential? I’m looking forward to trying this recipe!



18 Sarah January 4, 2013 at 1:05 pm

I have never made it without the protein powder. Without it, you lose all the protein in the nutrition and it’s not going to fill you up really with just 100 calories… I would say yes, it’s pretty essential but you can try it without. It will need probably some sweetener or something. You can try plain or vanilla greek yogurt!


19 Tiffany January 4, 2013 at 4:08 pm

Hi Sarah,

I’m not a big banana fan, and i was wondering if you could recommend a substitute ingredient for the smoothie?


20 Brittany January 7, 2013 at 12:41 pm

Hey Tiffany – I’m sure Sarah might have some ideas but I’ve found that frozen mango is a good sub for frozen banana in smoothie. Hopefully you like mango. :)


21 Tiffany January 7, 2013 at 12:44 pm

Hi Brittany,

thanks for the tip!
I actually do like mango, quite a lot! definitely will give that a try!


22 Brittany January 7, 2013 at 12:40 pm

This looks awesome Sarah. I love the idea of throwing cucumbers in there!


23 JEnnifer January 7, 2013 at 5:07 pm

I was wondering where do you purchase Vegan Protien Powder from?


24 Sarah January 7, 2013 at 5:13 pm

Hi Jennifer, you can buy it in whole foods, gnc, and online. My favorite brands are Perfect Fit by Tone It Up, Vega and Jay Robb.


25 Jennifer January 7, 2013 at 5:20 pm

Thanks so much! I have wanted to add protein powder to my smoothies but didn’t know there was a vegan option so glad there is!


26 Beverley November 13, 2013 at 7:09 am

You don’t need protein powder…may have some small benefit but if you eat lots of green leafy veggies you’re spending more than you’re getting…check out Dr. Fuhrman’s ideas on this…the science behind it…


27 Denise January 17, 2013 at 1:16 am

Over the last year I have become a devoted smoothie fan (and a fan of the unsweetened Silk vanilla almond milk). I was introduced to the Shaklee 180 program by a friend of mine, so I use their protein powders to stay lean and healthy. I am always on the lookout for really great smoothie recipes. This one sounds delicious and it’s super healthy. Lately I have become a big fan of kale, both raw and sauteed. I came across an article awhile ago calling it “the new steak” so I served my husband a bunch of sauteed kale (with other veggies) over a bed of black rice and said, “here’s your steak” … lol! I won’t mention the look he gave me. He’s on this health journey with me, so it was all in good fun. Thank you so much for sharing your recipe. It’s on my menu for tomorrow! I will definitely be sharing this one!


28 Tracy Gallant March 5, 2013 at 1:26 pm

Good afternoon, Sarah! Love the sound of your smoothie, I’m going to try one myself tonite! My question, when I make fruit smoothies, I don’t add milk, I use water instead, can I do the same here?


29 Inna March 19, 2013 at 11:53 pm

I made it! Very delicious!


30 hannah swindell October 2, 2013 at 12:00 pm

hey do i have to use the vanilla powder stuff?


31 Sarah October 3, 2013 at 12:04 pm

Nope. You can use unsweetened but i would add a touch of vanilla extract. You can also use another fruit flavored variety too.


32 Beverley November 13, 2013 at 7:07 am

I have a smoothie like this every morning…I add some celery too and a splash of cider vinegar…wow…tarty and healthy too! People should definitely avoid milk products…almond milk is delicious and also fortified with B12 for those limiting their animal protein…


33 Gwen March 14, 2015 at 1:20 pm

I have been using collard greens,celery ,green apple. Slice of lime and slice of ginger with a half of a banana in my smoothie lately. I add enough water to bled it. Tastes delicious and really helps my stomach feel better. I still do drink 1 cup of coffee in the early am then drink this.


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