BL Smoothie: Everything You Need to Know

BL Smoothie 1
BL Smoothie 1

If you've been following along  for a while, then you know just how much I LOVE to start my mornings off with a BL smoothie {and if you're new to BL- welcome! I'm so happy you're here!}. BL smoothies are something I have been recommending to my clients and having myself for quite a while, so I wanted to share with all of you the secret behind why I love them and how you can make them for yourself! You guys, Chris even loves them & drinks them every morning so they're husband approved too!

What is the BL smoothie?

BL Smoothie 2
BL Smoothie 2

The BL smoothie was inspired by Kelly Leveque, author of Body Love. It incorporates the Fantastic Four which are: protein, fat, fiber & greens {stay tuned for another blog post diving into all about the Fantastic Four}. By including these 4 key ingredients, BL smoothies start your day off with satiating protein, fat & fiber as well as packing in a ton of vitamins, minerals, and antioxidants! Who doesn't want to feel full from breakfast all the way until lunch, while also getting glowing skin, stronger hair & nails, and building lean muscle?! 

Why do I recommend the BL smoothie to my clients?

The BL smoothie makes a super quick & easy breakfast that you can take on the go while packing in all of the good stuff your body needs to function at its best. I know my BL babes are hard-working, busy women who may not always have time to sit down for breakfast, so I wanted this breakfast option to be something that was transportable & easy to make ahead of time. We both know if it isn't easy it isn't a goal we will keep accomplishing, right?! Also because this is a lower-carb & fruit dense smoothie than you might be used to, it is great for burning fat  which is a goal of many of my clients. Because they are so customizable you can tailor the BL smoothie to fit within your taste & flavor preferences!

How Do I Make the BL Smoothie?

Now that we know why the BL smoothie is so good for us and can help us reach our goals, you're probably thinking "okay Lauren... now tell me how to do it!" The basic recipe for the BL smoothie is:

  • 1 1/2 cups liquid
  • 1 tbsp fiber
  • 1 serving protein {I recommend collagen or pea protein, trying to stay away from whey}
  • 2 tbsp good fat
  • 1 handful greens
  • Optional: 1/4 cup fruit

Examples of ingredients that I recommend are:

   Liquid: almond milk, coconut milk, water    Fiber: flaxseeds, chia seeds, fiber powder    Protein: I recommend using Primal Kitchen's Collagen  Fuel or Tone It Up Plant Based Protein   Good fat: avocado, coconut oil, peanut butter, any nut butter, MCT oil    Greens: spinach, kale, mixed greens, this can also include green veggies like zucchini, etc.    Fruit: 1/2 banana, berries {I like to keep the fruit to 1/4 of a cup}


All of our metabolisms are different, my smoothie looks like the one below each morning but don't be afraid to play around with the portions. If you have just had a workout you may need to up the good fat {avocado} from 1 tbsp to 2 tbsp or add more protein to keep you feeling satiated! Also it differs for males. Chris uses double the amount of protein as I do, no fiber {it hurts his stomach} & extra good fats.

Buy in to this process & start asking yourself, did this smoothie keep me full from breakfast to lunch? If it did, CONGRATS! You succeeded, if it didn't think on what you can adjust, most likely the protein or good fats, {not usually fiber as too much may begin to make us gassy} & start playing around with the portion sizings so you get to a spot of feeling satiated, not needing a snack in between breakfast & lunch.

Putting it all together might look something like this...

PB Chocolate Chip BL Smoothie

PB Chocolate Chip BL Smoothie
PB Chocolate Chip BL Smoothie


  • 1 scoop Primal Kitchen Collagen Fuel Protein Powder
  • 1 handful spinach
  • 1/2 banana
  • 1 tbsp chia seeds
  • 2 tbsp peanut butter
  • 1 1/2 cups almond milk


1. Add all ingredients to blender and top with cacao nibs, & enjoy!

Let me know if you give the BL smoothie a try! I'd love to hear what you think :)  As always feel free to reach out with any questions, always here to help.