Challenge Fat Loss: Smoothies · protein powder of your choice (optional) 2 ice cubes SERVES 1...

Challenge Fat Loss:Smoothies

Lindsaybeale.com

http://Lindsaybeale.com

Medical Disclaimer

Always consult your medical practitioner, registered dietician or nutritionist before making any significant changes to your diet – particularly if you are an adolescent, pregnant, breastfeeding or have or develop a medical condition.

Whilst our recipes can help most people lose weight as part of a calorie controlled diet and active lifestyle, they have not been specifically designed for you and individual results will vary.

Where calorie and macronutrient information is provided, it is calculated using common databases. Exact values will vary, however, and so the values will only be approximations for your finished dish.

© Copyright 2018 Lindsay Beale and it’s licensors

All rights reserved.No part of this book may be reproduced, stored in a retrieval system or transmitted in any form or means whatsoever without the prior consent and written permission of the copyright holder(s).

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Contents

Smoothies

Mint chocolate chip

smoothie 1

Thick & creamy

avocado smoothie 2

Tropical mango, raspberry

& coconut smoothie 3

Green tea &

nectarine smoothie 4

Nuts and seeds smoothie 5

Indulgent chocolate mint

smoothie 6

Fresh green smoothie 7

Maca fig smoothie 8

Pear & cardamom smoothie 9

Strawberry oaty smoothie 10

Zingy citrus smoothie 11

Tofu, walnut & pear

smoothie 12

Creamy chickpea &

chocolate smoothie 13

Sesame & cashew cream

smoothie 14

Raspberry &

pomegranate smoothie 15

visit www.amykenyon.com tel 0151 3241 555 1SMOOTHIESLindsaybeale.com E-mail [email protected]

1 small ripe banana

120ml unsweetened almond milk

a handful of fresh spinach leaves

25g vanilla or chocolate flavour whey

or rice protein powder (optional)

10g cocoa nibs

11/2 tsps cocoa powder

4 ice cubes

1/2 tsp xanthan gum (optional)

a few drops of peppermint extract

SERVES 1

Place all of the ingredients in a blender and blend until creamy. Serve.

Consume immediately.

Mint chocolate chip smoothie

PER SERVING:

309 Calories

31g Carbs

26g Protein

9g Fat


80g ripe banana

80g ripe avocado

60g cucumber

40g vanilla flavour whey or protein

powder (optional)

60g spinach or kale

a few fresh basil leaves


10g sunflower seeds

4 ice cubes

SERVES 2



Thick & creamy avocado smoothie

PER SERVING:

282 Calories

19g Carbs

20g Protein

14g Fat



for the bottom layer:

50g Greek yoghurt (use dairy free

if preferred)

30ml coconut milk

30g vanilla flavour whey or rice

protein powder (optional) or use

sweetener of your choice, to taste

1 tbsp unsweetened coconut

flakes

6 ice cubes

for the top layer:

80g fresh or frozen mango

60g frozen raspberries


juice of 1/2 a lime

2 ice cubes

SERVES 1

Place the bottom layer ingredients into a blender and blend until creamy. Add a splash of almond milk if the mixture isa too thick. It should be thick but pourable.Pour into a glass, until filled halfway.

Place the top layer ingredients into a blender and blend until creamy.

Pour into the glass, filling to the top. Serve.


Tropical mango,

raspberry & coconut smoothie

PER SERVING:

295 Calories

27g Carbs

31g Protein

7g Fat



120ml green tea, brewed and

allowed to cool

1 ripe nectarine, stone removed

2 tsps chia seeds

10g almonds

2 tsps flaxseed

2 ice cubes

SERVES 1

Place all of the ingredients in a blender and blend until creamy.

Allow to stand for several minutes for a thicker smoothie.

Consume immediately

Green tea & nectarine smoothie

PER SERVING:

198 Calories

21g Carbs

6g Protein

10g Fat



180ml chilled unsweetened

almond milk

40g frozen banana

2 tsps pumpkin seeds

2 tsps sunflower seeds

2 tsps flaxseed

15g walnuts or pistachios

1/4 tsp ground nutmeg

45g nut butter of your choice

natural sweetener of your choice,

to taste

SERVES 1


Consume immediately

Nuts & seeds smoothie

PER SERVING:

406 Calories

18g Carbs

16g Protein

30g Fat



300ml vegan milk of your choice

(e.g. almond, cashew, rice or oat

milk)

50g ripe avocado

5g cocoa powder

5 fresh mint leaves or use 1/2 tsp

peppermint extract

25g chocolate flavour plant-based

protein powder (optional)

50g frozen banana (or use fresh

plus 3 ice cubes)

1 tsp chia seeds

SERVES 1


Consume immediately

PER SERVING:

367 Calories

27g Carbs

22g Protein

19g Fat


Indulgent chocolate mint smoothie


40g cooked broccoli florets

160ml coconut water or cold

water

1 celery stalk, chopped

30g fresh spinach leaves

a pinch of sea salt and ground

black pepper

1 small apple, core removed

1-2 tsps spirulina or greens powder

(depending on your preference)

3 ice cubes

SERVES 1


Consume immediately

Fresh green smoothie

PER SERVING:

193 Calories

38g Carbs

8g Protein

1g Fat




60g fresh spinach leaves

70g frozen banana

1 dried fig

1/2 tsp ground cinnamon

10g almonds

25g vanilla flavour plant-based

protein powder (optional)

1/2 tsp maca powder

SERVES 1


Consume immediately

Maca fig smoothie

PER SERVING:

287 Calories

32g Carbs

24g Protein

7g Fat





milk)

1 ripe pear, core removed

1/2 tsp fresh ginger, peeled

seeds of 3 cardamom pods, ground


protein powder of your choice

(optional)

2 ice cubes

SERVES 1


Consume immediately

Pear & cardamom smoothie

PER SERVING:

195 Calories

21g Carbs

21g Protein

3g Fat




60g fresh strawberries

15g oats (use gluten free if

preferred)


protein powder

10g shelled hemp seed or flaxseed


15ml coconut milk

2 ice cubes

SERVES 1


Consume immediately

Strawberry oaty smoothie

PER SERVING:

261 Calories

21g Carbs

24g Protein

9g Fat



80g navel orange, peeled, with pith

and pips removed

70g fresh grapefruit, peeled, with

pith and pips removed


plus 2 ice cubes)



(optional)

1 tsp shelled hemp seed

40ml cold water

SERVES 1


Consume immediately

Zingy citrus smoothie

PER SERVING:

268 Calories

36g Carbs

22g Protein

4g Fat





milk)

1 medium sized ripe pear, core and

stalk removed

30g silken tofu



(optional)

1/2 tsp vanilla extract

10g walnuts

a pinch of ground nutmeg or


3 ice cubes

SERVES 1


Consume immediately

Tofu, walnut & pear smoothie

PER SERVING:

314 Calories

33g Carbs

23g Protein

10g Fat




80g frozen banana

60g tinned chickpeas, drained and

rinsed

30g crunchy peanut or almond

butter

1 tsp ground cinnamon

1/2 tsp vanilla extract

1 tsp flaxseed

25g vanilla or chocolate flavour

plant-based protein powder

(optional)

11/2 tsps cocoa powder

2 ice cubes

SERVES 1


Consume immediately

PER SERVING:

497 Calories

44g Carbs

33g Protein

21g Fat


Creamy chickpea & chocolate smoothie




10g sesame seeds

50g frozen banana

10g unsweetened shredded

coconut

a small pinch of sea salt

10g cashews

15g tahini

2 ice cubes

liquid sweetener of your choice,

to taste

SERVES 1

Place all of the ingredients in a blender, except for the sweetener. Blend until creamy.

Add sweetener to taste and blend again.

Consume immediately

Sesame & cashew cream smoothie

PER SERVING:

363 Calories

20g Carbs

10g Protein

27g Fat



30g frozen raspberries (or use

fresh plus 2 ice cubes)

30g pomegranate seeds

180ml coconut water

juice of 1/2 a lime


plus 2 ice cubes)

1 tsp chia seeds

SERVES 1

Place all of the ingredients in a blender, except the sweetener. Blend until creamy.

Consume immediately

Raspberry & pomegranate smoothie

PER SERVING:

154 Calories

31g Carbs

3g Protein

2g Fat


Challenge Fat Loss: Smoothies · protein powder of your choice (optional) 2 ice cubes SERVES 1...

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