HEALTHY SMOOTHIES & SHAKES

R E C I P E S

SMOOTHIES RECIPES

3Healthy Smoothies-Shakes Recipes

BLUEBERRY BANANASMOOTHIE

Calories

147

Protein

2g

Carbs

38g

Fat

1g

1 cup water

1 banana1 / 2 cup blueberries, frozen

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

BERRY BLASTSMOOTHIE

Calories

137

Protein

3g

Carbs

26g

Fat

4g

1 cup almond milk (can substitute other nut milk)

1 / 2 cup fresh or frozen strawberries1 / 2 cup fresh or frozen raspberries1 / 2 cup fresh or frozen blueberries

4 – 6 ice cubes

Tweak this recipe by using the berries of your choice or that are local to you as well as larger or smaller portions of each berry. Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

4Healthy Smoothies-Shakes Recipes

BASIC GREEN SMOOTHIE

Calories

154

Protein

3g

Carbs

39g

Fat

1g

1 cup water

1 cup baby spinach

1 banana1 / 2 cup berries of choice (blueberries used for nutritional information)

A little honey, maple syrup, or stevia to sweeten (optional)

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

YOGURT SMOOTHIE

Calories

131

Protein

5g

Carbs

21g

Fat

4g

1 / 2 cup water1 / 2 cup plain yogurt (preferably regular or full-fat)

1 / 2 cup fresh or frozen strawberries1 / 2 tsp cinnamon1 / 2 tbsp cinnamon

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

5Healthy Smoothies-Shakes Recipes

CHOCOLATERASPBERRY PROTEINSMOOTHIE Calories

328

Protein

26g

Carbs

37g

Fat

11g

1 cup raw milk or nut milk of choice(raw milk used for nutritional information)

1 / 2 banana (optionally frozen)

1 / 2 raspberries

1 serving of your preferred chocolate protein powder(22 grams/per scoop)

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

KIWISTRAWBERRYBANANASMOOTHIE Calories

183

Protein

2g

Carbs

35g

Fat

6g

1 cup water

1 kiwi, peeled and halved

1 cup fresh or frozen strawberries1 / 2 fresh or frozen banana

1 tsp coconut oil

4 - 6 ice cubes

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

6Healthy Smoothies-Shakes Recipes

CHOCOLATEALMOND BUTTERSMOOTHIE Calories

352

Protein

11g

Carbs

36g

Fat

21g

1 cup nut milk of choice (almond used for nutritional information)

1 frozen banana

2 TBSP almond butter

1 TBSP flax seeds or chia seeds (flax used for nutritional information)

1 serving of your favorite chocolate protein powder (optional)

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

BLUEBERRYMILKSHAKESMOOTHIE

Calories

278

Protein

4g

Carbs

30g

Fat

21g

1 cup raw milk or nut milk of choice (almond used for nutritional information)

1 / 2 cup frozen blueberries1 / 2 avocado1 / 2 tsp vanilla extract1 / 2 tsp cinnamon1 / 2 TBSP honey to sweeten1 / 2 TBSP maca (optional)

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

7Healthy Smoothies-Shakes Recipes

SWEETDREAMSSMOOTHIE

Calories

184

Protein

6g

Carbs

32g

Fat

5g

1 / 2 cup warm raw milk (substitute other milk of choice)

1 / 2 fresh banana1 / 2 cup pitted cherries1 / 2 tsp nutmeg

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

RASPBERRYPEACH WATERMELON SMOOTHIE Calories

168

Protein

2g

Carbs

26g

Fat

8g

1 cup seeded watermelon chunks1 / 2 cup fresh or frozen raspberries1 / 2 cup fresh or frozen peach slices1 / 2 TBSP coconut oil

3 - 4 ice cubes (optional)

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

8Healthy Smoothies-Shakes Recipes

GOJI BERRYMANGOSUPERFOODSMOOTHIE Calories

164

Protein

2g

Carbs

25g

Fat

8g

1 cup water

2 TBSP goji berries1 / 2 cup frozen mango slices1 / 2 TBSP coconut oil

A dash of high quality salt to taste (Celtic sea salt, Redmond salt, Himalayan salt)Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

CHOCOLATE AVOCADOSMOOTHIE

Calories

377

Protein

12g

Carbs

34g

Fat

24g

1 cup raw milk or nut milk of choice(raw milk used for nutritional information)

1 / 2 avocado1 / 2cup fresh or frozen strawberries1 / 2 TBSP cacao powder1 / 2 tsp honey to sweeten1 / 2 TBSP cacao nibs (optional)

1 serving chocolate protein powder (optional)

A few mint leaves (optional – think mint chocolate chip ice cream)

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

9Healthy Smoothies-Shakes Recipes

THE GREENMACHINESMOOTHIE

Calories

208

Protein

5g

Carbs

44g

Fat

4g

1 cup water

1 cup baby spinach1 / 2 cup kale (stems removed)

1 banana1 / 2 cup frozen berries of choice

(blueberries used for nutritional information)

1 TBSP chia seeds1 /4 tsp cinnamon

A little honey, maple syrup, or stevia to sweeten (optional)

1 serving of your favorite green superfood powder (optional)

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

LEMON-LIME-KALE DETOX GREENSMOOTHIE Calories

149

Protein

2g

Carbs

39g

Fat

1g

1 cup water1 / 2 lemon, peeled and seeded1 / 2 lime, peeled and seeded

1 fresh or frozen banana

1 cup kale, stems removed

1 tsp honey

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

10Healthy Smoothies-Shakes Recipes

SPICYSMOOTHIE

Calories

266

Protein

4g

Carbs

41g

Fat

13g

1 cup green tea, brought to room temp or chilled1 / 2 cup fresh or frozen blueberries1 / 2 cup fresh or frozen papaya chunks

1 TBSP chia seeds or chia seed gel1 / 2 tsp turmeric1 / 2 tsp ginger1 /4 tsp cayenne pepper1 / 2 tsp cinnamon

A dash of a high quality salt

A little honey, maple syrup, or stevia to sweeten (optional)

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

COFFEEREPLACEMENTSMOOTHIE

Calories

263

Protein

6g

Carbs

20g

Fat

19g

1 / 2 cup coffee1 / 2 cup almond milk

3 TBSP cashews1 / 2 TBSP coconut oil1 / 2 TBSP cacao powder1 / 2 tsp cinnamon1 /4 tsp vanilla extract

A dash high quality salt1 / 2 TBSP honeyPlace all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

11Healthy Smoothies-Shakes Recipes

GINGERSTRAWBERRY KOMBUCHASMOOTHIE Calories

354

Protein

6g

Carbs

35g

Fat

23g

1 cup kombucha (homemade or store bought - I like GT’s Kombucha)

1 cup frozen strawberries

1 TBSP coconut oil

2 TBSP chia seeds or chia seed gel1 / 2 inch ginger, peeled and minced or 1 /4 teaspoon powdered ginger

Place all ingredients into a blender. Blend on high until smooth. Add crushed ice if desired.

PROTEINSHAKES RECIPES

13Healthy Smoothies-Shakes Recipes

BERRY BERRYBERRY PROTEIN SMOOTHIE Calories

472

Protein

55g

Carbs

53g

Fat

11g

1 / 2 cup fresh blueberries1 / 2 cup fresh strawberries1 / 2 cup fresh raspberries

1 1 / 2 cup nonfat milk

2 scoops whey protein powder (22 grams/per scoop)

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

CHOCO-PEANUTBUTTER

Calories

566

Protein

60g

Carbs

37g

Fat

22g

2 tbsp of Peanut Butter

1 1 / 2 cup non-fat milk

2 scoops whey protein powder chocolate (22 grams/per scoop)

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

14Healthy Smoothies-Shakes Recipes

CHOCO-BANANACOOKIE

Calories

691

Protein

55g

Carbs

89g

Fat

16g

1 large banana

4 chocolate wafer cookies

1 1 / 2 cup non-fat milk

2 scoops whey protein powder chocolate (22 grams/per scoop)

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

CHOCO-CREME

Calories

441

Protein

53g

Carbs

47g

Fat

5g

1 cup non-fat chocolate frozen yogurt

1 1 / 2 cup non-fat milk

2 scoops whey protein powder chocolate (22 grams/per scoop)

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

CHOCO-MALT

Calories

406

Protein

54g

Carbs

35g

Fat

6g

1 Tbsp malted milk powder

2 scoops whey protein powder chocolate (22 grams/per scoop)

1 1 / 2 cup nonfat

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

15Healthy Smoothies-Shakes Recipes

CHOCO-BANANA

Calories

724

Protein

60g

Carbs

112g

Fat

6g

1 large banana

2 tbsp Chocolate syrup

4 oz nonfat frozen yogurt

2 scoops whey protein powder chocolate (22 grams/per scoop)

1 1 / 2 cup non-fat milk

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

CHOCO-PEACH

Calories

398

Protein

49g

Carbs

41g

Fat

5g

3 frozen peach slices1 / 2 cup fresh pineapple chunks

2 scoops whey protein powder chocolate (22 grams/per scoop)

1 cup non-fat milk

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

16Healthy Smoothies-Shakes Recipes

CHOCO-STRAWBERRY

Calories

479

Protein

54g

Carbs

55g

Fat

6g

1 tbsp of chocolate syrup

1 cup of strawberries

2 scoops whey protein powder chocolate (22 grams/per scoop)

1 1 / 2 cup non-fat milk

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

CINNAMON BUN

Calories

414

Protein

53g

Carbs

39g

Fat

5g

1 tbsp fat-free butter replacement1 / 2 tsp cinnamon

2 scoops whey protein powder vanilla (22 grams/per scoop)

1 1 / 2 cup non-fat milk

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

17Healthy Smoothies-Shakes Recipes

KEYLIME PIE

Calories

439

Protein

54g

Carbs

40g

Fat

7g

1 tbsp lime juice

4 graham crackers

2 scoops whey protein powder vanilla (22 grams/per scoop)

1 1 / 2 cup non-fat milk

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

INSTANTMOCHA

Calories

382

Protein

53g

Carbs

32g

Fat

5g

1 tbsp instant coffee

1 cup non-fat vanilla frozen yogurt

2 scoops whey protein powder chocolate (22 grams/per scoop)

1 1 / 2 cup non-fat milk

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

18Healthy Smoothies-Shakes Recipes

THIN MINT

Calories

437

Protein

50g

Carbs

41g

Fat

10g

1 drop peppermint extract

2 Oreo® cookies

2 scoops whey protein powder chocolate (22 grams/per scoop)

1 cup non-fat milk

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

19Healthy Smoothies-Shakes Recipes

MOCHA MINT

Calories

486

Protein

54g

Carbs

55g

Fat

7g

One, 1oz envelope swiss mocha coffee mix

1 drop peppermint extract

2 scoops whey protein powder chocolate (22 grams/per scoop)

1 1 / 2 cup non-fat milk

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

ORANGEBANANA

Calories

607

Protein

57g

Carbs

88g

Fat

6g

1 cup orange juice

1 large banana

2 scoops whey protein powder vanilla (22 grams/per scoop)

1 1 / 2 cup non-fat milk

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

20Healthy Smoothies-Shakes Recipes

PINEAPPLECOCONUT

Calories

581

Protein

56g

Carbs

72g

Fat

10g

1 / 2 cup fresh pineapple chunks

1 cup orange juice

2 tbsp shredded coconut

2 scoops whey protein powder vanilla (22 grams/per scoop)

1 1 / 2 cup non-fat milk

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.

STRAWBERRYBANANA

Calories

520

Protein

55g

Carbs

66g

Fat

6g

1 large banana

4 large strawberries

2 scoops whey protein powder vanilla (22 grams/per scoop)

1 1 / 2 cup non-fat milk

Place all ingredients into a blender. Blend until smooth. Add crushed ice if desired.