Smooth Talking #menuplanning #smoothies #healthy

A couple weeks ago my personal trainer told me i needed to get a snack immediately after workout. preferably healthy carbs and protein. Not to be watching calories but more for the health benefits.

He told me that my muscles continue to work after a weight workout like we do for a while and need something to feed on instead of themselves. He said the reason I was fatigued all the time was not getting enough to eat ( and proper foods) I tend to shy away from carbs as much as I can. So he convinced me to have a smoothie at least on the days we work out. I do count this as lunch since we get done close to noon. Here is some good information.
https://www.livestrong.com/article/442947-what-is-good-to-drink-after-workout/

My smoothies are combination smoothie and protein shake since I add protein powder to each of them. Grab a big can and it will last a while. I have vanilla and chocolate.

Here are a few of the ones I came up with.

Blueberry
1 scoop vanilla protein powder
1 serving vanilla (or plain) Greek yogurt ( I do use nonfat)
1/2 cup almond milk ( I use silk vanilla with around 60 calories a serving)
a handful approx half a cup frozen blueberries
a teaspoon of chia or flax seed
mix all together in blender and enjoy.

Chunky Monkey
Chocolate protein powder
two tablespoons (or a little more) peanut butter creamy or crunchy either works fine.
1 frozen banana cut into chunks
1 serving of Greek yogurt Vanilla or plain
1/2 cup Milk or almond milk
a tablespoon or two of cocoa powder (the baking kind not the sweet stuff for chocolate milk.
Oats or flax seed. ( I used a handful of oats)
blend in a blender and enjoy

Strawberry Banana

Vanilla protein powder
5-6 large frozen strawberries or half a cup sliced fresh ones
a frozen sliced banana
1 serving vanilla or strawberry Greek yogurt
Almond milk
chia or flax seed
blend and enjoy

Chocolate covered Cherry (or strawberry)
chocolate protein powder
a tablespoon of cocoa powder ( the baking kind)
frozen sweet dark cherries (or strawberries)
Vanilla or cherry or strawberry yogurt(Greek preferably) I froze mine the night before
Almond milk
chia or flax seed ( oatmeal wors as well)
blend and enjoy

Apple Pie

Cut up and core an apple and chop in the blender
1 scoop vanilla protein powder
1 serving vanilla Greek yogurt ( I freeze mine for a thicker smoothie)
Almond milk
oatmeal
cinnamon (add a teaspoon at a time until you get your taste)
unless you are a big cinnamon fan you may want to add a little sweetener as well taste it after you blend and see. I liked it just fine without. Don’t go overboard with the cinnamon you want to taste the apple more.

You can stock up on the main ingredients such as Milk or Almond milk, Big tubs of the yogurt ( one makes several smoothies) oatmeal and chia seeds, then just buy the fruit you like. If budget is tight only get one or two kinds of fruit. catch sales and freeze it since frozen fruit works best in the smoothies making them thick.

What are some of your favorite smoothies?

3 thoughts on “Smooth Talking #menuplanning #smoothies #healthy

  1. Smoothies are awesome. I use Muscle Milk Light powder- French Vanilla, the big old bottle, and a tad of almond milk and frozen blueberries. I drank them before going for a walk every day last summer. I didn’t know it was good to have it after. Thanks for sharing that. Sounds like a plan I need to get back on. Your chunky monkey smoothie sounds yummy. Saving this. 🙂

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