During the transition from spring into summer, as the days get warmer and longer, a healthy, nutritious smoothie can deliver a much-needed sustained energy boost.

Maya Feller, a registered dietitian, nutritionist and cookbook author known for her approachable, real-food-based solutions, explained why smoothies can be an excellent way to fuel up during the day.

"At my practice, when we are working with patients, we think about taste, cultural relevance, accessibility and affordability, as well as balance," she told "Good Morning America." "Smoothies are a great vehicle for combining flavor as well as fruits and vegetables."

Key components of an energy boosting smoothie

PHOTO: Freshly blended yellow and orange fruit smoothie in glass jar with straw in this undated stock photo.
STOCK PHOTO/Getty Images
Freshly blended yellow and orange fruit smoothie in glass jar with straw in this undated stock photo.

"To balance a smoothie, I recommend thinking about how you plan to incorporate protein and fat into the smoothie," Feller said. "Some protein options might be yogurt, skyr, kefir, silken tofu, nuts, and seeds. Protein in the smoothie helps to create a balance and slow down the absorption of naturally occurring sugar into the bloodstream."

Additionally, Feller likes "to add fiber from fruits, vegetables, nuts, and seeds," with the latter two ingredients acting as "a source of plant-based protein."

"Balancing the smoothie provides sustained energy rather than a high followed by a precipitous low," she said.

Energy boosting smoothie recipes to make at home

Coffee Date Smoothie

PHOTO: A coffee and date smoothie can deliver a boost of energy.
Kristin Teig
A coffee and date smoothie can deliver a boost of energy.

"Whether you love the convenience of combining your morning coffee and your protein shake (one less cup to wash) or need a little energy boost around 3 p.m., this smoothie will save the day," cookbook author Brittany Mullins wrote alongside her recipe in "Mostly Veggies."

The subtle coffee flavor and sweetness from frozen banana and dates combines with vanilla protein powder to ensure the smoothie is both filling and satisfying, plus she said there are added veggie nutrients from frozen cauliflower rice.

3/4 cup cold brew coffee
1/4 cup unsweetened almond or oat milk
1/2 cup frozen cauliflower rice
1 scoop (25 grams) vanilla protein powder
1 pitted Medjool date


Combine all the ingredients in a high-powered blender in the order listed and blend until smooth. Pour into a glass and enjoy.

Berry Oat Smoothie

PHOTO: Ingredients for a berry, oat and chia smoothie.
Kristin Teig
Ingredients for a berry, oat and chia smoothie.

Long before oat milk was available in stores, Mullins was adding rolled oats to smoothies for creaminess and texture.

"So even though we're using oat milk for this smoothie to make it extra creamy, I highly recommend adding the rolled oats too," she wrote alongside the recipe in her book "Mostly Veggies." "An added bonus here is that the only fruit included is berries, so it's relatively low in sugar when compared to other smoothies."

1 cup unsweetened oat or almond milk
1/2 cup frozen strawberries
1/2 cup frozen blueberries
1/2 cup frozen raspberries
1 tablespoon old-fashioned rolled oats
1 1/2 teaspoons chia seeds
1 1/2 teaspoons hemp seeds
1 teaspoon almond butter
1 cup fresh baby spinach or frozen spinach


Combine all the ingredients in a high-powered blender in the order listed and blend until smooth. Pour into a glass and enjoy.

Meal Prep: Put the berries, oats, chia seeds, hemp seeds, almond butter, and spinach in a small freezer bag. Squeeze out any excess air. When ready to serve, pour the milk into your blender and add the contents of the bag. Blend until smooth. Pour into a glass and enjoy.

Store: Smoothie packs are good in the freezer for up to 3 months.

Above recipes excerpted from MOSTLY VEGGIES by Brittany Mullins. Copyright © 2023 by Brittany Mullins. Photography by Kristin Teig. Used with permission from Voracious, an imprint of Little, Brown and Company.

Tropial Kefir Fruit Smoothie

PHOTO: Two glasses with fruit smoothies.
Lifeway Kefir
Two glasses with fruit smoothies.

Registered dietitian Caroline Margolis shared her simple recipe that incorporates one of Feller's favorite ingredients: kefir, a protein-rich cultured milk product.

"When done right, a smoothie can provide a perfect palette for an energy boosting snack or breakfast if provided with the right ingredients and nutrients," Margolis, a registered dietitian nutritionist with Lifeway Foods, told "GMA." "Too little fiber, healthy fats and protein can leave you feeling hungry with unstable blood sugars, and not enough of certain nutrients, such as potassium and B vitamins, can affect your energy or lack thereof."

"Kefir and other cultured dairy products give smoothies a probiotic boost, offering gut health and anti-inflammatory benefits. In addition, kefir is a source of healthy fats and carbohydrates, which the body uses for energy, and protein which is needed for muscle recovery and repair," Margolis added.

Prep time: 5 mins

2 tablespoons ginger
1 orange, sliced
1/2 cup frozen pineapple
1/2 cup fresh strawberries
1 teaspoon chia seeds
1 lemon juiced
2 cups lemon whole milk kefir


Blend together all ingredients and enjoy!

Go Green Smoothie

PHOTO: The go green fruit and greens smoothie.
New England Dairy
The go green fruit and greens smoothie.

Registered dietitian Hilary Walentuk, a senior nutrition specialist with New England Dairy, shared this smoothie recipe with "GMA" that is perfect for both a nutritious boost and using up any forgotten fruits and veggies in the fridge to cut down on food waste.

"The Go Green Smoothie packs a lot of nutrition into one glass. This recipe is an excellent source of protein, calcium, iron, potassium, and dietary fiber," Walentuk said. "Calcium, potassium and dietary fiber are three of the four nutrients commonly lacking in the American diet."

She explained that using 1 cup, or 8 ounces, of real dairy milk "adds 8 grams of protein and contributes 25% of your daily value of calcium. The remaining ingredients contribute additional nutrients such as spinach, which adds iron, and fruits, which add vitamin C."

2 cups fresh spinach leaves, lightly packed (about 2 ounces)
1 cup milk
1/2 cup green grapes
1/2 cup honeydew melon, chopped
1/2 cup ice cubes
1 kiwi fruit, peeled, chopped
1 tablespoon honey (can be adjusted to your liking)
1 tablespoon unsweetened almond butter
1 tablespoon lime juice


In a blender combine all ingredients. Cover and blend until smooth. Serve immediately.

Peanut Butter Jelly Protein Smoothie

PHOTO: A peanut butter and jelly-inspired smoothie.
A peanut butter and jelly-inspired smoothie.

Following Feller's principles, this smoothie from recipe developer, cookbook author and KaleJunkie content creator Nicole Keshishian Modic is balanced with protein, fiber, healthy fat and natural sugar to create a healthy boost of energy.

"Bursting with fresh blueberries, lightly sweetened with banana and dates, and packed with protein, this smoothie is going to be your new morning go-to," Modic wrote in a recipe post shared with "GMA."

3 Medjool dates, pitted
2 tablespoons creamy peanut butter
1 frozen banana
1/2 cup frozen cauliflower (optional)
1/2 cup frozen blueberries
1 1/2 cups almond milk
1 tablespoon ground flax seed meal
1 scoop vanilla protein powder or collagen peptides


Add all of the ingredients to a high speed blender, and blend! You can add more milk, if needed, to achieve desired smoothie consistency. Enjoy!