BERRY, MELON AND POMEGRANITE
Berry, melon & pomegranate cooler
100g watermelon
70g frozen strawberries
40g frozen raspberries
40g pomegranate seeds
2 sprigs of fresh mint
100ml cold water
Serves 1
Per serving:
117 calories
1g fat
3g protein
24g carbs
Place the ingredients in a blender. Blend until smooth.
Consume immediately.
BLUEBERRY CRUMBLE
Blueberry crumble smoothie
50g blueberries
10g oats
(use gluten free if preferred)
20g vanilla flavour whey or rice protein powder
170ml chilled unsweetened almond milk
40g plain yoghurt (use dairy free if preferred)
10g almonds
1 tsp cinnamon
Serves 1
279 calories
11g fat
22g carbs
23g protein
Place all of the ingredients in a blender and blend until creamy. Add more almond milk if required to achieve desired consistency.
Serve topped with a sprinkle of chopped almonds (optional).
Consume immediately.
COFFEE AND COCONUT
Coffee coconut smoothie
140ml coconut milk
160ml strong black coffee (use decaffeinated if preferred)
10g pitted chopped dates
50g frozen banana (or use fresh plus 3 ice cubes)
1 tsp chia seeds
1 tsp ground cinnamon
¼tsp ground nutmeg
Serves 1
Per serving:
128 calories
4g fat
21g carbs
2g protein
Place all of the ingredients in a blender and pulse until creamy.
Serve.
Consume immediately.
CREAMY NUTTY KIWI
Creamy, nutty kiwi smoothie
80g frozen banana (or use fresh plus 3 ice cubes)
140ml unsweetened almond milk (or use milk of your choice)
30g plain yoghurt (use dairy free if preferred)
1 ripe kiwi, ends removed
5g sunflower seeds
10g cashews or almonds
Serves 1
Per serving:
247 calories
11g fat
29g carbs
8g protein
Place all of the ingredients in a blender and blend until smooth.
Serve.
Consume immediately.
NECTARINE REFRESHER
Nectarine refresher smoothie
80g sliced frozen nectarine (or use fresh plus 2 ice cubes)
160g watermelon
60g cucumber
120ml cold water
1 small sprig fresh mint
Serves 1
125 calories
1g fat
26g carbs
3g protein
Place all of the ingredients in a blender and pulse until creamy.
Serve.
Consume immediately.
PINEAPPLE BERRY
Pineapple berry smoothie
40g frozen blueberries
70g Greek yoghurt (use dairy free yoghurt if preferred)
200ml unsweetened almond milk (or use milk of your choice)
50g frozen pineapple chunks
40g fresh spinach leaves
1 tsp chia seeds
Serves 1
Per serving:
224 calories
8g fat
30g carbs
8g protein
Place all ingredients in a blender and blend until creamy. For a thicker consistency, allow the smoothie to stand for 5 minutes before consuming.
Serve immediately
BERRY MINT
Berry mint smoothie
150ml unsweetened almond milk (or use milk of your choice)
50g ripe mango
60g ripe strawberries
50g fresh raspberries
4-5 ice cubes
30g cucumber
2-3 fresh mint leaves and stalks
Serves 1
Per serving:
113 calories
1g fat
23g carbs
3g protein
Place all of the ingredients in a blender jug. Blend until creamy.
Serve.
Consume immediately.
COCONUT, BLUEBERRY AND ALMOND
Coconut, blueberry & almond smoothie
180ml unsweetened almond milk (or use milk of your choice)
40g coconut cream (use the fat part from a tin of coconut milk)
10g ground almonds
1 tsp vanilla extract
4 ice cubes
60g fresh blueberries
25g vanilla flavoured whey or rice protein powder (optional)
Serves 1
Per serving:
283 calories
15g fat
13g carbs
24g protein
Place all of the ingredients in a blender and blend until smooth.
Serve.
Consume immediately.
CREAMY BLUEBERRY AND AVOCADO
Creamy blueberry & avocado smoothie
a large handful of spinach leaves
150ml chilled unsweetened almond milk (or use nut milk of your choice)
50g fresh blueberries
1/2 a ripe avocado
40g cucumber
10g sunflower seeds
50g Greek yoghurt (use dairy free yoghurt if preferred)
7g flaxseed
Serves 1
Per serving:
265 calories
17g fat
18g carbs
11g protein
Place all of the ingredients in a blender, liquid first. Blend until creamy.
Serve.
Consume immediately.
GRAPE, APPLE AND LIME
PEAR, GINGER AND VANILLA
Pear ginger & vanilla smoothie
200ml almond milk (or use milk of your choice)
50g Greek yoghurt
1 ripe pear, core removed
2 ice cubes
1 tsp vanilla extract
1 tsp ground ginger for the topping:
3g mixed seeds
Serves 1
181 calories
5g fat
29g carbs
5g protein
Place all of the ingredients (except for the mixed seeds) in a blender and pulse until creamy.
Pour into a glass and sprinkle on the mixed seeds
Consume immediately.
TROPICAL BEACH
Tropical beach smoothie
150ml chilled coconut water or water
10g
ground almonds
40g pineapple
1 heaped tsp unsweetened coconut flakes
30g vanilla flavour whey or rice protein powder (optional)
a pinch of sea salt
a pinch of ground ginger
1 tsp vanilla extract
3 ice cubes
Serves 1
Per serving:
262 calories
10g fat
16g carbs
27g protein
Place all of the ingredients in a blender and blend until creamy.
Serve.
Consume immediately.
HOME
MINDSET
YOUR SUBSCRIPTION
NUTRITION
TRAINING
CONTACT ME