Great nutrition should be quick, easy, and delicious! Ramp! Up the Day fits the bill and provides critical nutrition for pre-teens and teens.
But, we all know that starting a new habit can be tough - especially for teens! So, we’re making it as easy as possible to fold Ramp! Up the Day into their routine.
The Easy Smoothie Plan
Choose your own smoothie ‘adventure’ with this easy-to-follow guide!
Combine:
1 cup of your preferred milk (cow or plant-based) with 1 serving of Ramp! Up the Day AND
1 option from each of the following 4 categories:
- Fruit (fresh or frozen): a great way to increase immune-boosting vitamins and nutrients into your teen's diet. Bonus: fruits naturally contain gut-supporting fiber. Include a handful of your teen’s favorite fruit. We love mango, raspberries, blueberries, strawberries, and bananas.
- Fat: a critical macronutrient that helps your teen feel fuller for longer. It also has positive effects on brain and skin health. Include 1-2 tsp of healthy fat. Our go-to favorite healthy fats include avocado, nuts & seeds (and their butter) and coconut oil.
- Vegetables (fresh or frozen): another great way to boost overall nutrition. Veggies are a rich source of vitamins and fiber. Include a handful of veggies that are most conducive to being blended (we love celery, but it didn’t make the cut!). We find that spinach, finely grated zucchini and steamed cauliflower (or cauliflower rice) work well.
- Flavor: a shot of flavor is totally optional, depending on your teen’s palate and preference. We often enjoy cinnamon, mint, and/or vanilla.
Once all ingredients are combined, simply blend well – adding several ice cubes if desired. Serve immediately and enjoy!
The 5-Day Smoothie Challenge
We want to help you help your pre-teen or teen to feel their best. For best results, we encourage you to challenge yourselves to stick with smoothies for 5 consecutive days. [We’ve intentionally kept this to 5 days as weekdays, for many families, offer more structure and predictability.]
3 Steps to Help Support Smoothie Success:
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Gather your ingredients: plan ahead and ensure you have what you need for the week.
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Plan your time: will you Ramp! Up the morning or after school with protein-packed, nutrient-rich smoothies?
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Be consistent: daily use is key to helping your teen feel their best.
Smoothie Recipe Inspiration
There are endless smoothie recipe possibilities! The sky is the limit. But we wanted to share some of our community’s favorites to help inspire you and your teen.
Classic Fudgy Chocolate Protein Smoothie
A tried and true recipe, enjoy this classic chocolate smoothie before or after school. This delicious recipe bumps up the protein and satiety factor with additional yogurt.
Ingredients
- 1 scoop of Ramp! Up the Day
- 8 oz (240 ml) of cow or plant-based milk
- ½-1 banana, fresh or frozen
- ¼ cup full fat Greek or plant-based yogurt
- ¼ cup steamed cauliflower
- 3 ice cubes
Directions
- Add milk, banana, yogurt spinach, and ice cubes to a blender
- Add 1 scoop of Ramp! Up
- Blend until smooth
- Serve immediately and enjoy!
Immunity Boosting Berry Smoothie
Ramp! Up your teen’s daily vitamin intake with this delicious berry smoothie to help keep their immune system strong. This recipe also features antioxidant-rich blueberries and raspberries for an added vitamin C kick!
Ingredients
- 1 scoop of Ramp! Up the Day
- 8 oz (240 ml) of cow or plant-based milk
- ½ banana, fresh or frozen
- ¼ cup blueberry and raspberry medley, fresh or frozen
- 1 tsp chia seeds
- ½ cup spinach
- 3 ice cubes
Directions
- Add milk, banana, berries, chia seeds, spinach and ice cubes to a blender
- Add 1 scoop of Ramp! Up the Day
- Blend until smooth
- Serve immediately and enjoy!
Nut or Seed Butter Smoothie
A deeply satisfying smoothie, this recipe is reminiscent of classic candy bars. The nut or seed butter adds satiating fat making this smoothie a favorite before school or working out.
Ingredients
- 1 scoop of Ramp! Up the Day
- 8 oz (240 ml) of cow or plant-based milk
- 1 banana, fresh or frozen
- ¼ cup full fat Greek or plant-based yogurt - optional
- ¼ finely grated zucchini
- 2 tbsp peanut, almond or hazelnut butter, or sunflower or pumpkin seed butter
- ½ tsp vanilla extract
Directions
- Add milk, banana, yogurt, zucchini, nut or seed butter, and vanilla to a blender
- Add 1 scoop of Ramp! Up the Day
- Blend until smooth
- Serve immediately and enjoy!
Marvelous Mint Chocolate Smoothie
A perfect smoothie for a mint-chocolate lover, this recipe gets a nutritious boost of healthy fat from avocado and vitamin C and potassium from green leafy spinach.
Ingredients
- 1 scoop of Ramp! Up the Day
- 8 oz (240 ml) of cow or plant-based milk
- ½ banana, fresh or frozen
- ¼ of an avocado
- ½ cup spinach
- ½ tsp vanilla extract
- 1 tsp peppermint extract
Directions
- Add milk, banana, avocado, spinach, vanilla and peppermint extract to a blender
- Add 1 scoop of Ramp! Up the Day
- Blend until smooth
- Serve immediately and enjoy!
Chai Spiced Chocolate Smoothie
A warming smoothie for a teen with a more adventurous palate, this smoothie is rich, velvety and very satisfying!
Ingredients
- 1 scoop of Ramp! Up the Day
- 8 oz (240 ml) of cow or plant-based milk
- ½ banana, fresh or frozen
- ¼ cup steamed cauliflower
- ¼ cup full-fat Greek or plant-based yogurt
- ½ tsp vanilla extract
- 1 tsp ground cinnamon
- 1 tsp ground ginger
- ½ tsp ground cardamom
- ½ tsp ground allspice
Directions
- Add milk, banana, yogurt, cauliflower, vanilla, cinnamon, ginger, cardamom, and allspice to a blender
- Add 1 scoop of Ramp! Up the Day
- Blend until smooth
- Serve immediately and enjoy!
