1 © Keuilian, Inc www.RealHealthyRecipes.com
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Transcript
Copyright © 2015 Keuilian, Inc
All Rights Reserved.
Disclaimer: The information contained in this book is for educational purposes only. This content is meant to
supplement, not replace, medical advice. Always consult your physician prior to starting a new nutrition plan.
© Keuilian, Inc www.RealHealthyRecipes.com
Hello Friends,
Welcome to 19 Fat-burning Smoothies! These smoothies are made with wholesome,fruit and muscle-building protein. And of course, they all taste delicious!
Smoothies are a wonderful way to replace meals as you work towards your weight loss goal. The key is to make sure that your smoothies are low in sugar and high in protein – like these 19 smoothie recipes I have for you here.
I’d love to get your feedback on which recipes you and your family loved the most! Reach out to me at [email protected]. Also, let’s be friends on Facebook.
Happy Cooking :)Diana Keuilian
P.S. ‘Like’ the Real Healthy Recipes Facebook Fan Page for support, motivation, healthy eating tips and lots of new recipes!
INTRODUCTION
Indicates a fat-burning ingredient
4 © Keuilian, Inc www.RealHealthyRecipes.com
CONTENTS
1. BANANA SMOOTHIEPage 5
2. MANGO TANGO SMOOTHIEPage 7
3. PINEAPPLE SMOOTHIEPage 9
4. STRAWBERRY SMOOTHIEPage 11
5. BLUEBERRY ORANGE BLASTSMOOTHIEPage 13
6. STRAWBERRY KIWI SMOOTHIEPage 15
7. NUTTY BANANA SMOOTHIEPage 17
8. PEACHES AND CREAM SMOOTHIEPage 19
9. BERRY BLAST SMOOTHIEPage 21
10. RASPBERRY SMOOTHIEPage 23
11. TROPICAL FRUIT SMOOTHIEPage 25
12. GRASSHOPPER SMOOTHIEPage 27
13. LIME SMOOTHIEPage 29
14. WAKE-UP ESPRESSO SMOOTHIEPage 31
15. PEACH AND GINGER SMOOTHIEPage 33
16. GREEN GOODNESS SMOOTHIEPage 35
17. PINA COLADA SMOOTHIEPage 37
18. CREAMY CHOCOLATE SMOOTHIEPage 39
19. CINNAMON SPICE SMOOTHIEPage 41
6 © Keuilian, Inc www.RealHealthyRecipes.com
BANANA SMOOTHIECALORIES
FAT
CARBS
SODIUM
FIBER
PROTEIN
931g15g47mg2g9g
SERVES2
PREP TIME10 min
Ingredients
½ frozen banana
½ cup young coconut meat
½ cup coconut water
2 teaspoons flax meal
1 scoop vanilla protein
½ cup ice
Instructions
Combine all of the ingredients in a high-speed blender and mix until smooth. Enjoy!
8 © Keuilian, Inc www.RealHealthyRecipes.com
MANGO TANGO SMOOTHIE CALORIES
FAT
CARBS
SODIUM
FIBER
PROTEIN
1634g23g61mg3g10g
SERVES2
PREP TIME10 min
Ingredients
1 cup coconut water
½ cup coconut milk
½ cup ice cubes
½ frozen banana
½ cup chopped mango
1 teaspoon chia seeds
1 scoop vanilla protein
Instructions
Combine all of the ingredients in a high-speed blender and mix until smooth. Enjoy!
10 © Keuilian, Inc www.RealHealthyRecipes.com
PINEAPPLE SMOOTHIECALORIES
FAT
CARBS
SODIUM
FIBER
PROTEIN
1544g23g61mg2g9g
SERVES2
PREP TIME10 min
Ingredients
1 cup coconut water
½ cup coconut milk
½ cup ice cubes
½ frozen banana
½ cup pineapple chunks
1 scoop vanilla protein
Instructions
Combine all of the ingredients in a high-speed blender and mix until smooth. Enjoy!
12 © Keuilian, Inc www.RealHealthyRecipes.com
CALORIES
FAT
CARBS
SODIUM
FIBER
PROTEIN
1494g21g62mg2g9g
Ingredients
1 cup coconut water
½ cup coconut milk
½ cup ice cubes
½ frozen banana
½ cup sliced strawberries
¼ teaspoon vanilla extract
1 scoop vanilla protein
Instructions
Combine all of the ingredients in a high-speed blender and mix until smooth. Enjoy!
STRAWBERRY SMOOTHIE
SERVES2
PREP TIME10 min
13 © Keuilian, Inc www.RealHealthyRecipes.com
BLUEBERRY ORANGEBLAST SMOOTHIE
14 © Keuilian, Inc www.RealHealthyRecipes.com
CALORIES
FAT
CARBS
SODIUM
FIBER
PROTEIN
1190g21g51mg1g9g
Ingredients
1 cup coconut water
½ cup fresh squeezed orange juice
¼ teaspoon grated orange peel
½ cup ice cubes
½ cup frozen blueberries
1 scoop vanilla protein
Instructions
Combine all of the ingredients in a high-speed blender and mix until smooth. Enjoy!
BLUEBERRY ORANGE BLAST SMOOTHIE
SERVES2
PREP TIME10 min
16 © Keuilian, Inc www.RealHealthyRecipes.com
CALORIES
FAT
CARBS
SODIUM
FIBER
PROTEIN
1060g18g51mg2g9g
Ingredients
1 cup coconut water
½ cup ice cubes
1 kiwi, peeled
½ cup fresh or frozen strawberries
1 teaspoon lime juice
1 scoop vanilla protein
Instructions
Combine all of the ingredients in a high-speed blender and mix until smooth. Enjoy!
STRAWBERRY KIWI SMOOTHIE
SERVES2
PREP TIME10 min
18 © Keuilian, Inc www.RealHealthyRecipes.com
CALORIES
FAT
CARBS
SODIUM
FIBER
PROTEIN
19412g14g68mg2g11g
Ingredients
1 cup coconut milk
½ frozen banana
1 tablespoon almond butter
½ cup ice cubes
1 scoop vanilla protein
Instructions
Combine all of the ingredients in a high-speed blender and mix until smooth. Enjoy!
NUTTY BANANA SMOOTHIE
SERVES2
PREP TIME10 min
19 © Keuilian, Inc www.RealHealthyRecipes.com
PEACHES AND CREAM SMOOTHIE
20 © Keuilian, Inc www.RealHealthyRecipes.com
CALORIES
FAT
CARBS
SODIUM
FIBER
PROTEIN
1327g9g67mg1g10g
Ingredients
1 cup coconut milk
½ cup frozen peach slices
½ cup ice cubes
1 scoop vanilla protein
Instructions
Combine all of the ingredients in a high-speed blender and mix until smooth. Enjoy!
PEACHES AND CREAM SMOOTHIE
SERVES2
PREP TIME10 min
22 © Keuilian, Inc www.RealHealthyRecipes.com
CALORIES
FAT
CARBS
SODIUM
FIBER
PROTEIN
940g15g54mg1g8g
Ingredients
1 cup coconut water
½ cup frozen berries
½ cup ice cubes
2 tablespoons fresh squeezed orange juice
1 scoop vanilla protein
Instructions
Combine all of the ingredients in a high-speed blender and mix until smooth. Enjoy!
BERRY BLAST SMOOTHIE
SERVES2
PREP TIME10 min
24 © Keuilian, Inc www.RealHealthyRecipes.com
CALORIES
FAT
CARBS
SODIUM
FIBER
PROTEIN
1462g23g76mg3g11g
Ingredients
1 cup coconut water
½ cup coconut milk
½ cup ice cubes
½ banana
½ cup frozen raspberries
1 tablespoon lime juice
1 scoop vanilla protein
Instructions
Combine all of the ingredients in a high-speed blender and mix until smooth. Enjoy!
RASPBERRY SMOOTHIE
SERVES2
PREP TIME10 min
26 © Keuilian, Inc www.RealHealthyRecipes.com
CALORIES
FAT
CARBS
SODIUM
FIBER
PROTEIN
2290g48g90mg2g9g
Ingredients
1 cup coconut water
½ cup frozen papaya
½ cup frozen pineapple chunks
1 teaspoon lime juice
½ cup ice cubes
1 scoop vanilla protein
Instructions
Combine all of the ingredients in a high-speed blender and mix until smooth. Enjoy!
TROPICAL FRUITSMOOTHIE
SERVES2
PREP TIME10 min
28 © Keuilian, Inc www.RealHealthyRecipes.com
CALORIES
FAT
CARBS
SODIUM
FIBER
PROTEIN
1986g13g80mg3g20g
Ingredients
1 cup ice
½ frozen banana
1 tablespoon chopped dark chocolate
1 cup water
1 scoop high-quality chocolate protein powder
A few drops of organic peppermint flavoring
Instructions
Combine all of the ingredients in a high-speed blender and mix until smooth. Enjoy!
GRASSHOPPERSMOOTHIE
SERVES2
PREP TIME10 min
30 © Keuilian, Inc www.RealHealthyRecipes.com
LIME SMOOTHIECALORIES
FAT
CARBS
SODIUM
FIBER
PROTEIN
1320g25g51mg2g9g
SERVES2
PREP TIME10 min
Ingredients
1 cup coconut water
1 frozen banana
Juice and zest of 2 limes
¼ teaspoon vanilla extract
½ cup ice cubes
1 scoop vanilla protein
Instructions
Combine all of the ingredients in a high-speed blender and mix until smooth. Enjoy!
31 © Keuilian, Inc www.RealHealthyRecipes.com
WAKE-UP ESPRESSO SMOOTHIE
32 © Keuilian, Inc www.RealHealthyRecipes.com
CALORIES
FAT
CARBS
SODIUM
FIBER
PROTEIN
22613g13g44mg1g16g
Ingredients
1 cup coconut water
1 frozen banana
Juice and zest of 2 limes
¼ teaspoon vanilla extract
½ cup ice cubes
1 scoop vanilla or chocolate protein
1 teaspoon instant espresso powder
Instructions
Combine all of the ingredients in a high-speed blender and mix until smooth. Enjoy!
WAKE-UP ESPRESSO SMOOTHIE
SERVES2
PREP TIME10 min
33 © Keuilian, Inc www.RealHealthyRecipes.com
PEACH AND GINGER SMOOTHIE
34 © Keuilian, Inc www.RealHealthyRecipes.com
CALORIES
FAT
CARBS
SODIUM
FIBER
PROTEIN
1607g21g16mg2g10g
Ingredients
1 cup coconut milk
1/2 frozen banana
1-inch ginger root, peeled and minced
½ cup frozen peach slices
½ cup ice cubes
1 scoop vanilla protein
Instructions
Combine all of the ingredients in a high-speed blender and mix until smooth. Enjoy!
PEACH AND GINGER SMOOTHIE
SERVES2
PREP TIME10 min
36 © Keuilian, Inc www.RealHealthyRecipes.com
CALORIES
FAT
CARBS
SODIUM
FIBER
PROTEIN
1554g15g105mg2g15g
Ingredients
1 cup coconut water
1 tablespoon almond butter
¼ cup wheat grass
2 cups spinach
1 scoop high-quality, low carb chocolate protein powder
1-inch slice of banana
Optional pinch of Stevia
½ cup ice
Instructions
Combine all the ingredients in your high speed blender, then blend on high for a full minute or until
the tiny pieces of spinach have disappeared and the smoothie turns a brilliant shade of green. Enjoy!
GREEN GOODNESS SMOOTHIE
SERVES2
PREP TIME10 min
38 © Keuilian, Inc www.RealHealthyRecipes.com
CALORIES
FAT
CARBS
SODIUM
FIBER
PROTEIN
1244g16g56mg2g9g
Ingredients
½ cup coconut milk
½ frozen banana
½ cup frozen pineapple chunks
½ cup ice cubes
1 scoop vanilla protein
Instructions
Combine all of the ingredients in a high-speed blender and mix until smooth. Enjoy!
PINA COLADA SMOOTHIE
SERVES2
PREP TIME10 min
39 © Keuilian, Inc www.RealHealthyRecipes.com
CREAMY CHOCOLATE SMOOTHIE
40 © Keuilian, Inc www.RealHealthyRecipes.com
CALORIES
FAT
CARBS
SODIUM
FIBER
PROTEIN
1334g12g88mg3g15g
Ingredients
½ cup coconut milk
½ frozen banana
2 tablespoons unsweetened cocoa powder
Dash of ground cinnamon
½ cup ice cubes
1 scoop chocolate protein
Instructions
Combine all of the ingredients in a high-speed blender and mix until smooth. Enjoy!
CREAMY CHOCOLATE SMOOTHIE
SERVES2
PREP TIME10 min
42 © Keuilian, Inc www.RealHealthyRecipes.com
CALORIES
FAT
CARBS
SODIUM
FIBER
PROTEIN
1467g13g67mg2g10g
Ingredients
1 cup coconut milk
½ frozen banana
1 teaspoon ground cinnamon
½ cup ice cubes
1 scoop vanilla protein
Instructions
Combine all of the ingredients in a high-speed blender and mix until smooth. Enjoy!
CINNAMON SPICE SMOOTHIE
SERVES2
PREP TIME10 min
© Keuilian, Inc www.RealHealthyRecipes.com
I hope you’ve enjoyed 19 Fat-burning Smoothies as much as I enjoyed creating it! If you’d like more of my recipes, check out my blog, RealHealthyRecipes.com. And let’s be friends! Like the Real Healthy Recipes Facebook Fan Page for ongoing tips, support, motivation and healthy recipes.
Happy Cooking :)Diana Keuilian
P.S. Which of these 19 smoothies were your favorite? I’d love to hear from you! Give me a shout out on the Real Healthy Recipes Facebook Fan Page :).
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