*Vegetarian *Gluten-free *Dairy-free alternative

Banana smoothie with spinach, berries and pumpkin seeds

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 1 banana, 1 cup spinach, 1 cup mixed berries (frozen or fresh)

PROTEIN:  1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/pea protein (dairy-free)

FAT: 1 tablespoon pumpkin seeds, 1 tablespoon flaxseed meal

METHOD:

Put milk, protein powder (optional), yoghurt, flaxseed meal, pumpkin seeds, banana, spinach, berries, into a blender and mix until smooth.

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*Vegetarian *Gluten-free *Dairy-free alternative

Banana smoothie with strawberries and cauliflower

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 1 banana, 1 cup cauliflower, 1 cup strawberries (frozen or fresh)

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon flaxseed meal

METHOD:

Put milk, protein powder (optional), yoghurt, flaxseed meal, banana, cauliflower, strawberries into a blender and mix until smooth.

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*Vegetarian *Gluten-free *Dairy-free alternative

Mango and banana smoothie

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 1 banana, 1 mango (fresh or frozen), 1 orange

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon flaxseed meal

METHOD:

Put milk, protein powder (optional), yoghurt, flaxseed meal, banana, mango and orange into a blender and mix until smooth.

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*Vegetarian *Gluten-free alternative *Dairy-free alternative

Peanut butter banana smoothie

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 1 banana, ¼ cup ancient grain rolled oats with rye, quinoa, millet or rice porridge (gluten-free), 1 tablespoon honey

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: Tablespoon of Flaxseed meal, 1 tablespoon of peanut butter

METHOD:

Put milk, protein powder (optional), yoghurt, flaxseed meal, banana, peanut butter and honey into a blender and mix until smooth.

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*Vegetarian *Gluten-free *Dairy-free

Banana smoothie with kale and chia seeds

  • SERVINGS: 1
  • PREP TIME: 15 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 1 banana, ½ cup of kale, 1 cup mixed berries (fresh or frozen)

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 2 tablespoons chia seeds, 1 tablespoon coconut oil

METHOD:

Mix the chia seeds with 2 tablespoons of hot water and wait until gel forms (a couple of minutes). Put milk, protein powder (optional), yoghurt, banana, kale, berries, berries, coconut oil and chia seeds with gel into a blender and mix until smooth.

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*Vegetarian *Gluten-free *Dairy-free alternative

Avocado antioxidant smoothie

  • SERVINGS: 1
  • PREP TIME: Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 1 cup mixed berries (frozen), 1 orange

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon LSA (linseeds, sunflower seeds, almonds), ¼ avocado

METHOD:

Put milk, protein powder (optional), yoghurt, LSA, mixed berries, orange into a blender and mix until smooth.

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*Vegetarian *Gluten-free *Dairy-free alternative

Berry broccoli smoothie

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 1 cup mixed berries (frozen), ½ cup broccoli

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon LSA (linseeds, sunflower seeds, almonds)

METHOD:

Put milk, protein powder (optional), yoghurt, LSA, mixed berries, broccoli into a blender and mix until smooth.

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*Vegetarian *Gluten-free *Dairy-free alternative

Blueberry spinach chia smoothie

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 1 cup blueberries (fresh or frozen), ½ cup spinach, lemon juice from 1 lemon

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon chia seeds (soaked in 2 tablespoons of hot water until gel forms)

HERBS AND SPICES: fresh mint

METHOD:

Put milk, protein powder (optional), yoghurt, chia seeds with gel, blueberries, spinach, lemon juice, fresh mint into a blender and mix until smooth.

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*Vegetarian *Gluten-free *Dairy-free alternative

Kiwi pineapple spinach smoothie

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 1 cup pineapple (fresh or frozen), 1 cup spinach, 1 kiwifruit

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon LSA (linseeds, sunflower seeds, almonds)

METHOD:

Put milk, protein powder (optional), yoghurt, LSA, pineapple, spinach and kiwi into a blender and mix until smooth.

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* Vegetarian *Gluten-free *Dairy-free alternative

Orange, mango and carrot smoothie

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 1 orange, ½ carrot, 1 cup mango (fresh or frozen)

PROTEIN:  1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon LSA (linseeds, sunflower seeds, almonds)

METHOD:

Put milk, protein powder (optional), yoghurt, LSA, orange, carrot and mango into a blender and mix until smooth.

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* Vegetarian *Gluten-free *Dairy-free alternative

Protein fit berry, pineapple and kale smoothie

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 1 cup mixed berries, 1 cup pineapple, 1 cup kale (all fresh or frozen)

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), 1 tablespoon organic vanilla yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon LSA (linseeds, sunflower seeds, almonds), 1 tablespoon almond butter

METHOD:

Put milk, protein powder (optional), yoghurt, LSA, berries, pineapple, kale and almond butter into a blender and mix until smooth.

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*Vegetarian *Gluten-free *Dairy-free alternative

Mango, parsley, cucumber smoothie

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: ¼ cup fresh parsley, 1 cup mango (fresh or frozen), ½ cucumber, lime juice from 1 lime

PROTEIN:  1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), 1 tablespoon organic vanilla yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon LSA (linseeds, sunflower seeds, almonds)

METHOD:

Put milk, protein powder (optional), yoghurt, LSA, parsley, cucumber, lime juice and mango into a blender and mix until smooth.

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*Vegetarian *Gluten-free *Dairy-free alternative

Berry bomb smoothie

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: ½ cup blueberries, ¼ cup raspberries (fresh or frozen), 1 tablespoon honey

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon chia seeds, 1 tablespoon almond butter

METHOD:

Put milk, protein powder (optional), berries, almond butter, chia seeds and honey into a blender and mix until smooth.

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*Vegetarian *Gluten-free *Dairy-free alternative

Strawberry, blueberry and spinach smoothie

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: ½ cup blueberries, ½ strawberries (fresh or frozen), ½ cup spinach

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon LSA (linseeds, sunflower seeds, almonds)

METHOD:

Put milk, protein powder (optional), yoghurt, LSA, berries, spinach into a blender and mix until smooth.

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*Vegetarian *Gluten-free *Dairy-free alternative

Berry mix antioxidant smoothie

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: ½ cup blueberries, ½ cup strawberries (fresh or frozen), 1 tablespoon honey

PROTEIN: ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), ½ cup Greek yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon chia seeds, 1 tablespoon almond butter

METHOD:

Put milk, protein powder (optional), berries, almond butter, chia seeds and honey into a blender and mix until smooth.

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*Vegetarian *Gluten-free *Dairy-free alternative

Healthy snack smoothie

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: ½ cup spinach, ¼ avocado, 1 tablespoon lime juice, 1 tablespoon honey

PROTEIN: ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), ½ cup organic Greek yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon hemp seeds

METHOD:

Put milk, protein powder (optional), yoghurt, hemp seeds, avocado, spinach, lime juice, honey into a blender and mix until smooth.

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*Vegetarian *Gluten-free *Dairy-free alternative

Amazing mango and mint smoothie

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: ½ cup mango, ½ cup cherries (fresh or frozen), 1 tablespoon fresh mint

PROTEIN: ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), ½ cup Greek yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon hemp seeds

METHOD:

Put milk, protein powder (optional), yoghurt, mango, cherries, mint and hemp seeds into a blender and mix until smooth.

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*Vegetarian *Gluten-free *Dairy-free alternative

Morning green smoothie

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: ½ cup spinach, ½ cup cucumber, ¼ avocado, 1 pear, 1 cup freshly squeezed orange juice

PROTEIN: ½ cup organic Greek yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon hemp seeds

METHOD:

Put protein powder (optional), yoghurt, spinach, cucumber, avocado, pear, orange juice and hemp seeds into a blender and mix until smooth.

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*Vegetarian *Gluten-free *Dairy-free alternative

Chocolate berry smoothie

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 1 cup mixed berries (fresh or frozen)

PROTEIN: ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), ½ cup Greek yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon flaxseed meal, 1 tablespoon Nuttvia (sugar-free hazelnut spread)

METHOD:

Put milk, protein powder (optional), yoghurt, berries, flaxseed meal and Nuttvia into a blender and mix until smooth.

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*Vegetarian *Gluten-free *Dairy-free alternative

3 Berry smoothie

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: ½ cup blueberries, ½ cup strawberries, ½ cup raspberries (fresh or frozen)

PROTEIN: ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), ½ cup Greek yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon chia seeds

METHOD:

Put milk, protein powder (optional), yoghurt, berries and chia seeds into a blender and mix until smooth.

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*Vegetarian *Gluten-free *Dairy-free alternative

Green ginger smoothie

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 1 peach, ½ cup cherries (fresh or frozen), ½ cup orange juice, ½ cup spinach, 1 inch ginger

PROTEIN: ½ cup Greek yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon chia seeds

METHOD:

Put juice, yoghurt, protein powder (optional), peaches, cherries, chia seeds, spinach and ginger into a blender and mix until smooth.

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*Vegetarian *Gluten-free *Dairy-free alternative

Green apple and pineapple smoothie

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 1 green apple, ½ cup pineapple, ½ cup spinach, 1 tablespoon honey

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon chia seeds

METHOD:

Put milk, protein powder (optional), yoghurt, chia seeds, apple, pineapple and spinach into a blender and mix until smooth.

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*Vegetarian *Gluten-free *Dairy-free alternative

Green apple pear kiwi smoothie

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 1 green apple, 1 pear, 1 kiwi fruit, ½ cup spinach, 1 tablespoon honey

PROTEIN: ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), ½ cup organic Greek yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon hemp seeds

METHOD:

Put milk, protein powder (optional), yoghurt, green apple, pear, kiwi fruit (skinless), spinach, hemp seeds and honey into a blender and mix until smooth.

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*Vegetarian *Gluten-free *Dairy-free alternative

Pineapple cherry cucumber smoothie

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: ¼ cucumber (peeled), ½ cup pineapple, ½ cup cherries (both fresh or frozen)

PROTEIN: ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), ½ cup organic Greek yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon hemp seeds

METHOD:

Put milk, protein powder (optional), yoghurt, hemp seeds, cucumber, cherries and pineapple into a blender and mix until smooth.

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*Vegetarian *Gluten-free *Dairy-free alternative

Pineapple and mango smoothie

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: ½ cup mango, ½ cup pineapple (fresh or frozen)

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon flaxseed meal

METHOD:

Put milk, protein powder (optional), mango, pineapple and flaxseed meal into a blender and mix until smooth.

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Vegetarian *Gluten-free *Dairy-free alternative

Mocha blueberry smoothie

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: ½ cup blueberries (fresh or frozen), ½ cup coffee, 1 tablespoon cocoa powder (sweetened with natural sweetener)

PROTEIN: ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), ½ cup organic vanilla yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon chia seeds

METHOD:

Put protein powder (optional), yoghurt, milk, blueberries, chocolate, coffee and chia seeds into a blender and mix until smooth.

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*Vegetarian *Gluten-free *Dairy-free alternative

Cherry choc coconut smoothie

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: ½ cup cherries (fresh or frozen), 1 tablespoon cocoa powder (with natural sweetener Natvia)

PROTEIN: ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), ½ cup Greek yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon flaxseed meal, 1 tablespoon shredded coconut

METHOD:

Put milk, protein powder (optional), yoghurt, cherries, cocoa powder, coconut and flaxseed meal into a blender and mix until smooth.

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*Vegetarian alternative *Gluten-free *Dairy-free alternative

Mixed berry kale vanilla smoothie

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 1 cup mixed berries, ¼ cup kale (fresh or frozen)

PROTEIN: ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), ½ cup organic vanilla yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon flaxseed meal

METHOD:

Put milk, protein powder (optional), vanilla yoghurt, berries, kale and flaxseed meal into a blender and mix until smooth.

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