Tag: diet

5 Protein and Fiber Smoothies for Energy

This collection includes 5 protein-rich and 4 fiber-rich smoothies crafted for nourishment, fullness, and sustainable energy. Each recipe includes ingredients, measurements, approximate macros, and a combined shopping list.

🥤 Protein-Rich Smoothies

1. Blueberry Oat Protein Smoothie (~300 kcal)

Ingredients:

• • 25 g rolled oats (~¼ cup)

• • 1 scoop (25 g) protein powder

• • ½ cup nonfat Greek yogurt

• • ½ cup unsweetened almond milk

• • ½ small banana (35 g)

• • ½ cup frozen blueberries

• • Ice cubes

Protein: 30 g | Carbs: 32 g | Fats: 3 g | Fiber: 4 g

2. Chocolate Banana Smoothie (~310 kcal)

Ingredients:

• • 1 scoop chocolate protein powder

• • 1 small banana (70 g)

• • 1 tbsp peanut butter

• • ½ cup unsweetened almond milk

• • ½ cup Greek yogurt

• • 1 tbsp chia seeds

• • Ice cubes

Protein: 32 g | Carbs: 28 g | Fats: 8 g | Fiber: 5 g

3. Strawberry Vanilla Smoothie (~280 kcal)

Ingredients:

• • 1 scoop vanilla protein powder

• • ¾ cup frozen strawberries

• • ½ cup Greek yogurt

• • ½ cup almond milk

• • 1 tbsp rolled oats

• • ½ tsp vanilla extract

Protein: 28 g | Carbs: 25 g | Fats: 3 g | Fiber: 4 g

4. Tropical Protein Smoothie (~290 kcal)

Ingredients:

• • 1 scoop protein powder

• • ½ cup frozen pineapple

• • ½ cup frozen mango

• • ½ cup Greek yogurt

• • ½ cup coconut water

• • 1 tbsp flaxseed

Protein: 27 g | Carbs: 30 g | Fats: 4 g | Fiber: 5 g

5. Coffee Almond Smoothie (~300 kcal)

Ingredients:

• • 1 scoop vanilla protein powder

• • ½ cup brewed coffee (cold)

• • ½ cup almond milk

• • ½ frozen banana

• • 1 tbsp almond butter

• • 1 tbsp rolled oats

• • Ice cubes

Protein: 29 g | Carbs: 26 g | Fats: 7 g | Fiber: 4 g

🥬 Fiber-Rich Smoothies

1. Green Apple Oat Smoothie (~280 kcal)

Ingredients:

• • 25 g rolled oats (~¼ cup)

• • 1 tbsp chia seeds

• • 1 tbsp flaxseed

• • ½ green apple (with skin)

• • ½ cup spinach

• • 1 cup almond milk

• • Ice cubes

Protein: 8 g | Carbs: 26 g | Fats: 8 g | Fiber: 9 g

2. Avocado Kiwi Smoothie (~260 kcal)

Ingredients:

• • ½ medium avocado

• • 1 kiwi

• • 1 tbsp chia seeds

• • ½ cup spinach

• • 1 cup almond milk

• • 1 tsp honey (optional)

Protein: 6 g | Carbs: 22 g | Fats: 10 g | Fiber: 8 g

3. Berry Flax Smoothie (~240 kcal)

Ingredients:

• • ½ cup frozen mixed berries

• • 1 tbsp flaxseed

• • 1 tbsp chia seeds

• • ½ cup Greek yogurt

• • ½ cup almond milk

• • ¼ banana

Protein: 9 g | Carbs: 24 g | Fats: 6 g | Fiber: 9 g

4. Carrot Ginger Smoothie (~230 kcal)

Ingredients:

• • ½ cup chopped carrots (steamed or raw)

• • ½ orange (peeled)

• • ½ apple (with skin)

• • 1 tbsp chia seeds

• • 1 tsp grated ginger

• • 1 cup almond milk

Protein: 5 g | Carbs: 25 g | Fats: 5 g | Fiber: 8 g

🛒 Combined Shopping List

• • Rolled oats

• • Protein powder (vanilla or chocolate)

• • Nonfat Greek yogurt

• • Unsweetened almond milk

• • Bananas

• • Blueberries

• • Strawberries

• • Mango and pineapple (frozen or fresh)

• • Coffee (brewed)

• • Peanut butter or almond butter

• • Spinach or kale

• • Apples and oranges

• • Avocado

• • Kiwi

• • Carrots

• • Coconut water

• • Chia seeds

• • Ground flaxseed

• • Honey (optional)

• • Cinnamon, vanilla essence, ginger (optional flavoring)

Why You Ain’t Losing Weight Despite Eating Clean

You’ve cut the takeaways.

You’ve swapped the snacks.

Your fridge is looking like a farmer’s market.

And yet, the scale isn’t budging.

First of all, let me say: I see you.

The effort. The choices. The discipline.

But here’s the truth no one likes to talk about , clean eating doesn’t automatically mean weight loss.

And yep, that stings a little.

Let’s break it down.

The Olive Oil Lie You’re Telling Yourself

You saute your mushrooms in a little olive oil.

Just one tablespoon right?

But did you measure it?

Or did you pour it straight from the bottle like a seasoned chef? or until ancestors whispered enough child.

Because what you think is 1 tablespoon actually is 3.

At roughly 120 calories per tablespoon, that’s a significant calorie count. That’s 360 sneaky calories that just danced into your pan. They act like they own the place.

Same applies to:

  • Peanut butter
  • Cashews and almonds
  • Honey
  • Milk in your tea or coffee
  • “Healthy” smoothies

These foods are nutrient-rich, yes but they’re also calorie-dense.

Meaning a little goes a long way, especially if your goal is fat loss.

Tracking: Are You Being Honest or Hopeful?

Let’s talk honesty.

That bite of your kid’s sandwich?

The handful of nuts while watching Netflix?

The few crisps (that turned into half the packet) while waiting for dinner?

They all count.

Every bite. Every sip. Every “I’ll just taste it.”

When you’re not losing weight despite “eating clean,” the real issue is often inaccurate tracking or simply underestimating your intake.

And no , your body doesn’t care that it was organic almond butter or gluten-free granola.

If you’re not in a calorie deficit, the fat is staying put. Auuuuuuch!!!!!!!!

Clean Eating ≠ Fat Loss

Eating clean is fantastic for your health, digestion, and energy levels.

But eating in a calorie deficit is what makes the scale go down.

You can eat kale all day. However, if you eat 500 calories more than your body needs, you will still gain weight.

You can skip soda and chips. If the total calories of your “healthy” meals exceed those needed for weight maintenance, you will gain weight.

The Fix: Simplicity + Accuracy

Want results?

Here’s what you need:

  • A food scale (yes, weigh your food , even the “healthy” stuff)
  • A free calorie tracker (like MyFitnessPal or LoseIt)
  • Honest logging. No skipping, no guessing, no “eyeballing”
  • Patience. Because sustainable fat loss is a marathon, not a 7-day challenge

Final Thoughts from Your Girl, Elizabeth

You’re not failing. You’re learning.

Losing weight isn’t just about swapping fries for salad. It’s about being intentional with what you eat. It’s also about being consistent with how much you eat.

So before you blame your hormones, metabolism, or your clean-eating plan, check your portions.

Get honest with yourself.

And track like your goals depend on it , because they do.

Keep going. You got this.

– Elizabeth Mwende Johnstone

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Elizabeth Johnstone

7-Day Healthy Smoothie Meal Plan with Calories

The 7-Day Smoothie Plan features a variety of healthy smoothies, each with estimated calorie counts ranging from 260 to 300 kcal. It includes recipes using ingredients like fruits, spinach, Greek yogurt, and almond milk. Tips for calorie modification and protein enhancement are provided, along with a preparation guide for freezing ingredients.

7-Day Smoothie Plan with Calories

✅ Day 1: Berry Spinach Bliss (~270 kcal)

  • 1 cup mixed berries (70 kcal)
  • 1 small banana (90 kcal)
  • 1 handful spinach (10 kcal)
  • ½ cup low-fat Greek yogurt (50 kcal)
  • ½ cup almond milk (30 kcal)

✅ Day 2: Tropical Green (~280 kcal)

  • ½ cup mango (50 kcal)
  • ½ cup pineapple (40 kcal)
  • ½ avocado (120 kcal)
  • 1 handful kale (15 kcal)
  • ½ cup almond milk (30 kcal)

✅ Day 3: Mango Banana Dream (~290 kcal)

  • 1 small banana (90 kcal)
  • ½ cup mango (50 kcal)
  • ½ cup low-fat Greek yogurt (50 kcal)
  • ½ cup almond milk (30 kcal)
  • 1 tsp chia seeds (20 kcal)

✅ Day 4: Chocolate Peanut Butter Treat (~300 kcal)

  • 1 small banana (90 kcal)
  • 1 tbsp peanut butter (90 kcal)
  • 1 tbsp unsweetened cocoa powder (15 kcal)
  • ½ cup Greek yogurt (50 kcal)
  • ½ cup almond milk (30 kcal)

✅ Day 5: Cucumber Pineapple Refresher (~260 kcal)

  • ½ cup pineapple (40 kcal)
  • ½ cucumber (~10 kcal)
  • ½ avocado (120 kcal)
  • ½ cup Greek yogurt (50 kcal)
  • ½ cup almond milk (30 kcal)

✅ Day 6: Berry Banana Flax (~280 kcal)

  • 1 cup mixed berries (70 kcal)
  • 1 small banana (90 kcal)
  • ½ cup Greek yogurt (50 kcal)
  • ½ cup almond milk (30 kcal)
  • 1 tsp flaxseed (20 kcal)

✅ Day 7: Green Glow-Up (~270 kcal)

  • ½ cup pineapple (40 kcal)
  • ½ avocado (120 kcal)
  • 1 handful spinach (10 kcal)
  • ½ banana (45 kcal)
  • ½ cup almond milk (30 kcal)

🌟 Notes:

✅ You can reduce calories slightly by:

— Using less avocado (¼ instead of ½, saves ~60 kcal)

— Swapping non-fat Greek yogurt (~35 kcal per ½ cup)

— Skipping nut butter on Day 4 (minus ~90 kcal)

✅ You can increase protein by adding a scoop of protein powder (~100 kcal) to any of them if you like!

✅ These are rough estimates , exact calories depend on brands and portion sizes. Track everything for acccuracy.

🥶 

FREEZER PREP GUIDE FOR 7-DAY SMOOTHIES

✅ What you’ll prep & freeze

  • All fruits + veggies (washed, peeled, chopped)
  • Avocado (optional to freeze or use fresh , freezes well if peeled & sliced)
  • Portion everything into ziplock bags or containers by day

Do NOT freeze:

  • Greek yogurt (keep in fridge)
  • Almond milk (add fresh when blending)
  • Nut butter, seeds, cocoa (keep dry, add when blending)

 SHOP & PREP LIST WITH GRAMS

Bananas (700 g total)Peel, slice, freeze in ~100g + ~50g packs
Mixed berries (3 cups)Use frozen or freeze fresh
Mango (2 cups)Peel, dice, freeze in ½-cup packs
Pineapple (2 cups)Peel, dice, freeze in ½-cup packs
Avocado (~200 g)Peel, slice, freeze in 50g portions
Spinach (3 handfuls)Wash, pat dry, freeze in handfuls
Kale (1 handful)Wash, pat dry, freeze in handful
Cucumber (1 small)Slice, freeze (optional)
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Elizabeth Johnstone