1/2 Banana
2 Large Handfuls of Spinach (high in Calcium) or PowerGreens
1/2 C Water
1/2 C Frozen Berries
1/4 C Frozen Pineapple
2 TBSP Chia or Flax Seed (high in Omega 3)

Use your favorite Smoothie Blender.
Vitamix is at the top of my list. Although when we travel, I use a NutriBullet
Blend on low for 30 seconds, then on high for another minute.
Pour in a glass and ENJOY!