My roommate gifted me a ninja blender...

As a result I am seriously contemplating switching one meal over to a smoothie a day. Help me create the perfect smoothie. Any dieticians out there who can help are very much appreciated.

Things i am looking for:

• as low sodium as possible
• good macro balance (for reference I'm 28/m/165 with light exercise to sedentary levels of activity)
• heart healthy/boosting
• quick to make
• can be made in bulk to last a few days

I've been toying with this idea for a long time and if I can commit to it, I should be able to drop weight and stop spending in convenience food all the time. Then I'll have wiggle room for good treats, like a 16 oz steak as opposed to say burger king.