It is 2024, anfi I have been working on a
new nutrition book with lots of recipes... but
you know what? This is all you neefi to start
seeing results! One smoothie a fiay gives
great results right away! This is the methofi
I usefi to get results! If you have one
smoothie a fiay, it alreafiy covers 30% of
your fiaily nutrition. Afifi two more meals or
one more shake anfi a meal, anfi sufifienly it
becomes easier to eat 80% healthy anfi
achieve the best results of your life! No
complicatefi recipes, heafiaches, calorie
counting, over-restriction, anfi stress. Just a
SIMPLE & EASY habit to implement. One
protein smoothie a fiay baby!
Metho
fi:
Replace 1 meal a fiay with protein
smoothie Each smoothie - 2 scoops
protein powfier & 1 scoop collagen
Lose fat, boost metabolism & balance
hormones Stay on track in the simplest
way possible Refiuce cravings & stabilize
bloofi sugar
Save time & money
Get more nutrients & protein in your
bofiy Have more energy, confifience &
leaner bofiy
Sample fiay:
Wake up:
0.5l water with lemon + pro & prebiotics
Breakfast:
Eggs & avocafio toast
Snack:
Matcha/cacao/fiecaf coffee fruits
Lunch:
Protein smoothie
Snack:
Raw protein balls/Protein cookie
Dinner:
Salmon, roastefi veggies anfi sweet
potato Dessert: Date & almonfi butter
Sample fiay if you are SUPER BUSY
& WANT TO LOSE FAT:
Wake up:
0.5l water with lemon + pro & prebiotics
Breakfast:
Protein smoothie
Snack:
Matcha/cacao/fiecaf coffee fruits
Lunch:
Protein smoothie
Snack:
Raw protein balls/Protein cookie
Dinner:
Salmon, roastefi veggies anfi sweet
potato OR Beef/chicken with
fresh/roastefi/steamefi veggies anfi
quinoa
Dessert: Date & almonfi butter/Protein fiough
Staple
Mixefi
berry
smoothie
Ingredients:
Handful Spinach
1 cup frozen
berries 2 ice
cubes
2 scoops vegan protein
1/2-1 cup plant milk/
water 1 tbsp nut butter
1 scoop collagen
Seeds, nuts, toppings
Directions:
1. Blend all ingredients in a blender.
2. Add less or more liquid for desired consistency.
3. Enjoy as a smoothie to drink or a smoothie bowl!
4. Add toppings of choice!
Bluebery
smoothie
Ingredients:
1/2 banana
1 cup frozen
blueberries 2 scoops
vegan protein 1 tbsp
flax/chia seeds
1 tbsp almond
butter 2 ice cubes
1 scoop
collagen
Splash plant
milk
Nuts, seeds, dark choco for topping
Directions:
1. Blend all ingredients in a blender.
2. Add less or more liquid for desired consistency.
3. Enjoy as a smoothie to drink or a smoothie bowl!
4. Add toppings of choice!
Rasber
ry
smoothi
e
Ingredients:
1 banana
Handful spinach
2/3 cup frozen rasberries
2/3 cup frozen
blackberries 2 scoops
vegan protein
1 tbsp almond
butter 2 ice cubes
(optional) Splash
plant milk
1 scoop collagen
Nuts, seeds, dark choco for topping
Directions:
1. Blend all ingredients in a blender. You can add nut butter in or use as
topping.
2. Then transfer in a bowl.
3. Add toppings. I decided to put 1/2 banana in and 1/2 on the top!
4. Enjoy!!!
Thick
cherry
smoothie
Ingredients:
1 frozen banana
1 cup frozen
cherries 2 tsp
flaxseed
3 ice cubes
1 tsp almond butter
2 scoops vegan
protein Spash plant
milk
1 scoop collagen
Directions:
Blend all ingredients in a
blender. Then serve in a
bowl.
Add topings like nuts, more flax or berries, or
granola. Enjoy!
Apple pie
smoothie
Ingredients:
1 red apple
cored 1/2 frozen
banana 1/2 cup
ice
1 scoop collagen
1/2 cup unsweetened almond
milk 2 scoops vanilla protein
powder
1/2 teaspoon ground cinnamon
Pinch of ground nutmeg
Pinch of ground ginger
Tiny pinch of ground
cloves 1-2 dates/ 1 tsp
honey
Directions:
Core the large red apple and cut it into smaller pieces.
In a blender, combine the apple pieces, frozen banana, ice, almond
milk, vanilla protein powder, ground cinnamon, ground nutmeg,
ground ginger, and ground cloves.
If you prefer a sweeter taste, add a pitted date or honey to
the blender. Blend the ingredients until smooth and creamy.
Taste the smoothie and adjust the sweetness if necessary by adding
more honey or another date.
Pour the smoothie into a glass and enjoy your delicious and protein-
packed one- serving apple smoothie!
Matcha
smoothie
Ingredients:
1 Banana, sliced into 6-8
chunks and frozen
1/2 Avocado, ripe
1/2 Zucchini, sliced and frozen
Ice cubes (adjust to your
desired thickness)
1 scoop collagen
1 tsp tsp Matcha Powder,
culinary grade
1/4 cup milk of choice
2 scoops Vanilla Protein
Powder Toppings:
Blueberries, Banana slices,
Chia seeds, Nut butter of
your choice
Directions:
Place the frozen banana chunks, avocado, frozen zucchini slices, ice
cubes, matcha powder, milk, and vanilla protein powder in a
blender.
Blend the ingredients until smooth and creamy. Adjust the thickness
by adding more ice cubes or milk if needed.
Pour the smoothie into a bowl.
Top the smoothie bowl with blueberries, banana slices, a sprinkle
of chia seeds, and a dollop of nut butter.
Enjoy your incredibly creamy and protein-packed Avocado Zucchini
Vanilla Matcha Protein Smoothie Bowl!
Carrot
cake
smoothie
Ingredients:
1 cup plant milk (less if you
want thicker consistency
2 cups chopped raw
carrots 1 banana
1 scoop collagen
2 scoops vanilla protein
powder 1 Medjool date,
pitted
1/2 teaspoon vanilla extract
Dash of ground cinnamon
Toppings: Walnuts, coconut, hemp
seeds, carrot
Directions:
In a blender, combine the chopped spinach , milk, chopped carrots,
banana, vanilla protein powder, pitted Medjool date, vanilla extract,
and a dash of
ground cinnamon and/or nutmeg.
Blend the ingredients until smooth and creamy. Adjust the thickness
by adding more coconut milk if needed.
Taste the smoothie and adjust the spice level to your liking.
Pour the smoothie into a glass and savor your Vanilla Carrot Cake
Protein Smoothie with the delightful natural sweetness of Medjool date!
Top up with any desired
toppings! Enjoy!
Banana
breafi
smoothie
Ingredients:
2 scoops vanilla protein
powder 1 Medjool date,
pitted
1 teaspoon cinnamon
1 scoop collagen
1 frozen banana
Handful of romaine
lettuce 1 tablespoon
almond butter 1/2 cup
plant milk
Optional: 1 teaspoon vanilla
extract
2 ice cubes
Toppings: pecans, walnuts,
more banana, dates, nuts,
seeds, dark chocolate
Directions:
Combine all ingredients in a blender.
Blend until smooth and creamy, adjusting thickness with more plant
milk if needed.
Taste and adjust sweetness or thickness as desired.
Pour into a glass and enjoy your quick and delicious Banana Bread
Smoothie!
Green
apple
smoothie
Ingredients:
2 scoops vanilla protein powder
1 green apple, cored and
chopped Handful of spinach
1 kiwi (optional)
1 scoop collagen
powder 1 frozen
banana, sliced
1 tablespoon chia
seeds 1 tablespoon
flaxseed
2-3 ice cubes
Toppings: berries, nuts, seeds
Directions:
Combine all ingredients in a blender.
Blend until smooth and creamy, adjusting thickness with more plant
milk if needed.
Taste and adjust sweetness or thickness as desired.
Pour into a glass and enjoy your quick and delicious Green apple
smoothie that detoxes your body and supports digestion.
Green
fietox
smoothie
Ingredients:
2 cups spinach
2 Ice cubes
1 banana
1/2 cup milk
Squeeze lemon/lime
juice 1 tsp honey
1 tbsp flaxseed/chia
seeds 1/2 avocado
1/2 zucchinni/cucumber
Directions:
Combine all ingredients in a blender.
Blend until smooth and creamy, adjusting thickness with more plant
milk if needed.
Taste and adjust sweetness or thickness as desired.
Pour into a glass and enjoy your quick and delicious Green apple
smoothie that detoxes your body and supports digestion.
Strawberr
y
smoothie
Ingredients:
1 banana
Handful spinach
1 cup frozen
strawberries 2 scoops
vegan protein
1 tbsp almond
butter 2 ice cubes
(optional) Splash
plant milk
1 scoop collagen
Buckwheat, nuts, seeds,
strawberries
Directions:
Combine all ingredients in a blender.
Blend until smooth and creamy, adjusting thickness with more plant
milk if needed.
Taste and adjust sweetness or thickness as desired.
Pour into a glass and enjoy your quick and delicious Green apple
smoothie that detoxes your body and supports digestion.
Morning
Mocha
Ingredients:
1 tbsp Almond
Butter/almonds 3-4 ice
cubes
1/5-1 cup water/plant
milk 2 Scoops protein
1 tbsp cacao
1 scoop collagen
1 tsp coffee
(decaf) 2 dates
(optional)
Directions:
Combine all ingredients in a blender.
Blend until smooth and creamy, adjusting thickness with more plant
milk if needed.
Taste and adjust sweetness or thickness as desired.
Pour into a glass and enjoy your quick and delicious Green apple
smoothie that detoxes your body and supports digestion.
