B and K Healthy Prep Meals
Smoothie/Add to your day!
Smoothie/Add to your day!
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Green detox 🥬🥑🥒🌱
Benefits:💯💯💯💯
- Spinach/Kale: Loaded with vitamins A, C, K, and antioxidants
- Green Apple & Cucumber: Hydrating and rich in fiber for digestion
- Lemon Juice: Supports liver detox and adds vitamin C
- Ginger: Anti-inflammatory and helps soothe digestion
- Banana: Adds natural sweetness and potassium
|
|
Calories |
Protein (g) |
Carbs (g) |
Fat (g) |
|
1 cup spinach (~30g) |
7 |
0.9 |
1.1 |
0.1 |
|
1/2 green apple (~60g) |
30 |
0.1 |
8 |
0 |
|
1/2 cucumber (~100g) |
16 |
0.7 |
3.8 |
0.1 |
|
1/2 banana (~60g) |
50 |
0.5 |
13 |
0.2 |
|
Juice of 1/2 lemon (~15g) |
4 |
0.1 |
1.3 |
0 |
|
1 tbsp fresh ginger (~5g) |
5 |
0.1 |
1.1 |
0 |
|
1 cup water or coconut water |
45 |
0 |
9 |
0 |
Ginger booster 🫚🫚🫚🫚🫚
Benefits:💯💯💯💯💯💯
- Fresh ginger helps digestion and reduces inflammation
- Orange provides vitamin C and antioxidants
- Carrot adds fiber and beta-carotene
- Greek yogurt supplies protein and probiotics
- Banana gives natural sweetness and potassium
|
Ingredient |
Calories |
Protein (g) |
Carbs (g) |
Fat (g) |
|
1-inch fresh ginger (~5g) |
5 |
0.1 |
1.1 |
0 |
|
1 medium carrot (~60g) |
25 |
0.6 |
6 |
0.1 |
|
1 orange (~130g) |
62 |
1.2 |
15.4 |
0.2 |
|
1/2 banana (~60g) |
50 |
0.5 |
13 |
0.2 |
|
1/2 cup plain Greek yogurt (120g, low-fat) |
70 |
12 |
3.5 |
0.3 |
|
1 tsp honey (optional) |
20 |
0 |
5 |
0 |
|
1/2 cup water or coconut water |
20 |
0 |
5 |
0 |
Here’s a vibrant and nutritious Orange Smoothie pack with vitamins and energy !🍊🍊🍊🍊
Benefits:💯💯💯💯💯
• Vitamin C boost from orange (great for immunity)
• Potassium & fiber from banana
• Protein from Greek yogurt
• Omega-3 and fiber from chia seeds
• Natural sweetness with honey, balanced by fresh fruit
|
Ingredient |
Calories |
Protein (g) |
Carbs (g) |
Fat (g) |
|
1 large orange (~200g) |
85 |
1.7 |
21 |
0.2 |
|
1/2 banana (~60g) |
50 |
0.5 |
13 |
0.2 |
|
1/2 cup plain Greek yogurt (120g, low-fat) |
70 |
12 |
3.5 |
0.3 |
|
1/2 cup carrot juice |
25 |
0.5 |
6 |
0 |
|
1 tsp honey (optional) |
20 |
0 |
5 |
0 |
|
1 tsp chia seeds |
20 |
1 |
1.5 |
0 |
Simple Strawberry Smoothie 🍓🍓🍓🍓🍓
Strawberry Smoothie Benefits
-
Rich in Antioxidants
Strawberries are loaded with antioxidants like vitamin C and flavonoids that protect your cells from damage caused by free radicals. This can reduce inflammation and support overall health. -
Supports Immune Health
The high vitamin C content boosts your immune system, helping you fight off colds and infections more effectively. -
Good Source of Fiber
Strawberries and added ingredients like Greek yogurt and banana provide dietary fiber, which aids digestion, promotes gut health, and helps keep you full longer. -
Promotes Healthy Skin
Vitamin C supports collagen production, which is vital for skin elasticity and repair, helping your skin stay youthful and glowing. -
High in Protein (when made with Greek yogurt)
Protein helps repair muscles and tissues, supports metabolism, and keeps you feeling satiated. -
Low in Calories but Nutrient-Dense
Strawberry smoothies provide plenty of vitamins and minerals without excessive calories, making them ideal for weight management or a nutritious snack. -
Natural Energy Boost
The natural sugars in fruit combined with protein provide steady energy without the crash that comes from processed
Total (without honey):
- Calories: ~220 kcal
- Protein: ~18.5 g
- Carbs: ~32 g
- Fat: ~3.2 g
Total (with honey):
- Calories: ~240 kcal
- Protein: ~18.5 g
- Carbs: ~37 g
- Fat: ~3.2 g
|
|
Calories |
Protein (g) |
Carbs (g) |
Fat (g) |
|
1 cup strawberries |
50 |
1 |
12 |
0.5 |
|
1/2 banana |
50 |
0.5 |
13 |
0.2 |
|
150g plain Greek yogurt (non-fat) |
90 |
16 |
6 |
0 |
|
1 cup unsweetened almond milk |
30 |
1 |
1 |
2.5 |
|
1 tsp honey (optional) |
20
|
0 |
5 |
0 |
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