Smoothie

Recipes
30 easy, healthy and tasty recipes, including:
breakfast, lunch, dinner, treat and smoothies

@rogescheng
Hi There Good Looking,

If you’re reading this, you’ve found my pp grow- I mean… collection of over 260 recipes! This collection
includes high-protein, gluten-free, low-carb, and many more options.

Nutrition plays a HUGE part in our everyday lives. No matter what your fitness goal is, the typical person
would spend around 20% of their time being physically active, while the other 80% is spent eating.

Because of that, we need to make sure the foods we eat align with our goals. Whether you want to lose
weight, build muscle, or maintain your current weight, your time in the gym will be wasted if you don’t
dial in your nutrition.

SO! Before you use these recipes, let’s find your maintenance calories first using this Online Source.

Once you find out your maintenance calories, let’s decide what you want to do:

• If you want to LOSE weight, subtract ( - ) 300kcals from your maintenance calories.

• If you want to GAIN weight, add ( + ) 300kcals to your maintenance calories.

E.g. Rogan needs to lose 20lbs because he wants to be handsome. His maintenance is 2600kcals.

2600kcals - 300kcals = 2300kcals

You now have your initial calorie target to begin with, nice! Every day, make sure to collect enough data to
see if any changes are needed for the following week. You may need to lower or increase your calories,
and that’s part of the process to see changes.

Now you can pick and choose which recipes will fit with your calories! You’re more than welcome to
change up the recipe and be creative.

I hope you enjoy my delicious collection of recipes! Make sure to share it on your story and tag me
@rogescheng. I will be replying back to everyone 🫰

“I wish it was 3 inches…”

\
 About Me

I get it, you want to have that body that almost everyone dreams of—having a
shredded six-pack, losing weight, and building more muscle. But you don’t know
where to start, lack the motivation to make that change, or just don’t have the right
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I grew up overweight and was not happy with the way I looked or how I was
treated. I wanted to lose weight, but no matter how many diets, programs, or
methods I tried, nothing seemed to work. Balancing fitness, education, and a
full-time job for 9 years made losing weight even harder.

That’s when I found the blueprint. I started to enjoy my fitness journey while still
balancing my other responsibilities. I saw tremendous progress, enough to
confidently step on stage for a bodybuilding show and place first, all while still
enjoying my favourite food, a McDouble from McDonald’s 🍔 .

Fitness has been my saviour for my mental health and has positively impacted other areas of my life—relationships,
business, and education.

My happiness came from fitness. Let me help you become more confident in your body and enjoy life even more.

I will be opening up my time to work with 2 people who are ready to make
a change for the next 3 months using the same strategy I’ve used for myself
and everyone else.

To apply, click here 👉 : Application Page

 Contents & Key

6 The Power Breaky Smoothie 28 The Golden Protein Smoothie

8 The Strawberry Burst Breakfast Smoothie 30 The Triple Berry Protein Smoothie

10 The ‘Wake Me Up’ Protein Smoothie 32 The Cinnamon Roll Smoothie

12 The Morning Energizer Smoothie 34 The Anti-Inflammatory Green Smoothie

14 The Green Fuel Smoothie 36 The Pick Me Up Smoothie

16 The Greenology Smoothie 38 The Golden Citrus Smoothie

18 The Mango-Licious Protein Smoothie 40 The Pineapple Lassi

20 The Black Forest Smoothie 42 The All Green Smoothie

22 The Banana Twist Protein Smoothie 44 The Summer Dream Smoothie

24 The Superfood Protein Smoothie 46 The Black Beauty Smoothie

26 The Strawberry Post Workout Smoothie 48 The Kiwi Boost Smoothie

5 @rogescheng
 Contents & Key

50 The Purple Smoothie GF Gluten Free

DF Dairy Free
52 The Mocha Smoothie
LC Low Carb (30g- serve)
54 The Tropical Bliss Smoothie MP Meal Prep/Freezer Friendly
56 The Carrot Cake Smoothie HP High Protein (20g+ per serve)
V Vegetarian
58 The Simple Banana Smoothie
Q Quick (under 30 mins)
60 The Apple Pie Smoothie N Contains Nuts

62 The Sweet Potato Pie Smoothie

64 The Reset Smoothie

6 @rogescheng
 The Power Breaky
Smoothie
Serves 2 What you need to do

1 cup (150g) blueberries, 1. Place all the ingredients into a high-speed blender
frozen and blend until smooth. Serve straight away.
1 medium bananas, ripe

4 tbsp. rolled oats

2 tbsp. almond butter

2 cups (480ml) almond milk,

unsweetened

2 medjool dates

2 scoops (50g) vanilla protein

powder

DF HP V Q N

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 395 14 45 26 8
06716165
*Nutrition per serving

8 @rogescheng
 The Strawberry Burst
Breakfast Smoothie
Serves 2 What you need to do

1 medium banana, sliced & 1. Place all the ingredients into a high-speed blender
frozen and blend until smooth. Serve straight away.
1 cup (145g) strawberries,
frozen

2 tbsp. rolled oats

2 scoops (50g) vanilla protein

powder

2 tbsp. natural peanut butter

1 ½ cups (360ml) almond milk,

unsweetened

DF LC HP V Q N

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 305 11 27 29 5
04940414
*Nutrition per serving

10 @rogescheng
 The Wake Me Up
Protein Smoothie
Serves 2 What you need to do

4 tbsp. rolled oats 1. Place all the ingredients into a high-speed blender
and blend until smooth. Serve straight away.
1 ½ cups (360ml) almond milk,
unsweetened

½ cup (120ml) water

1 scoop (25g) chocolate protein

powder

2 tsp. instant coffee powder

2 tsp. cocoa powder, natural

1 banana

¼ cup (30g) pecans

DF LC V Q N

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 267 14 25 14 6
01956184
*Nutrition per serving

12 @rogescheng
 The Morning
Energizer Smoothie
Serves 2 What you need to do

1 cup (240ml) coconut milk, 1. Place all the ingredients into a high-speed blender
from carton and blend until smooth. Serve straight away.
1 cup (240ml) coffee, chilled

⅔ cup (165g) coconut yogurt,

unsweetened

2 medjool dates

1 scoop (25g) protein powder,

chocolate

1 tbsp. cacao powder, natural

GF DF LC V Q

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 212 6 28 11 4
08332950
*Nutrition per serving

14 @rogescheng
 The Green Fuel
Smoothie
Serves 2 What you need to do

4 tbsp. rolled oats 1. Place all the ingredients into a high-speed blender
and blend until smooth. Serve straight away.
½ tsp. matcha green tea
powder

2 cups (480ml) almond milk,

unsweetened

1 banana, chopped & frozen

2 scoops (50g) vanilla protein

powder

DF LC HP V Q N

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 209 4 23 23 4
07047251
*Nutrition per serving

16 @rogescheng
 The Greenology
Smoothie
Serves 2 What you need to do

1 cup (240ml) almond milk, 1. Place all the ingredients into a high-speed blender
unsweetened and blend until smooth. Serve straight away.
1 medium banana, frozen

½ mango, frozen

2 cups (60g) spinach

¼ cup (15g) pumpkin seeds

2 tbsp. hemp seeds hearts

1 scoop (25g) vanilla protein

powder

¼ cup (60ml) water

GF DF V Q N

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 266 10 30 19 5
03795402
*Nutrition per serving

18 @rogescheng
 The Mango-Licious
Protein Smoothie
Serves 2 What you need to do

1 cup (145g) strawberries, 1. Place all the ingredients into a high-speed blender
frozen and blend until smooth. Serve straight away.
1 mango, chopped, and frozen

½ cup (120g) Greek yogurt

2 scoops (50g) vanilla protein

powder, vanilla

2 cups (480ml) almond milk,

unsweetened

6 ice cubes

GF HP V Q N

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 294 5 36 31 5
0 2 0 7 7 6 11
*Nutrition per serving

20 @rogescheng
 The Black Forest
Smoothie
Serves 2 What you need to do

1 ½ cups (360ml) almond milk, 1. Place all the ingredients into a high-speed blender
unsweetened and blend until smooth. Serve straight away.
1 avocado

1 ½ (230g) cup cherries, frozen

2 scoops (50g) protein powder,

chocolate

2 tsp. vanilla extract

GF DF LC HP V Q N

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 335 18 24 23 10
04682232
*Nutrition per serving

22 @rogescheng
 The Banana Twist
Protein Smoothie
Serves 2 What you need to do

4 tbsp. rolled oats 1. Place all the ingredients into a high-speed blender
and blend until smooth. Serve straight away.
2 cups (480ml) almond milk,
unsweetened

1 banana

1 apple

1 tsp. ground cardamom

2 scoops (50g) vanilla protein

powder

DF HP V Q N

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 259 4 35 23 7
03834242
*Nutrition per serving

24 @rogescheng
 The Superfood
Protein Smoothie
Serves 2 What you need to do

1 medium banana, sliced and 1. Place all the ingredients into a high-speed blender
frozen and blend until smooth. Serve straight away.
1 cup (150g) blueberries,
frozen

1 cup (70g) kale

2 medjool dates

1 tbsp. ground flax seeds

3 cauliflower florets (40g),

frozen

2 scoops (50g) protein powder,

chocolate

1 ½ tbsp. cocoa powder,

natural

2 cups (480ml) almond milk,

unsweetened

GF DF HP V Q N

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 328 6 50 25 11
08754264
*Nutrition per serving

26 @rogescheng
 The Strawberry Post
Workout Smoothie
Serves 2 What you need to do

1 cup (145g) strawberries, 1. Place all the ingredients into a high-speed blender
frozen and blend until smooth. Serve straight away.
1 cup (240ml) coconut milk,
cartoned

2 scoops (50g) protein powder,

vanilla

2 tsp. honey

2 tsp. vanilla extract

2 tsp. desiccated coconut

GF DF LC HP V Q

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 193 4 16 23 2
09406292
*Nutrition per serving

28 @rogescheng
 The Golden Protein
Smoothie
Serves 2 What you need to do

1 mango, chopped, frozen 1. Place all the ingredients into a high-speed blender
and blend until smooth. Serve straight away.
1 banana, sliced, frozen

½ cup (120g) Greek yogurt

1 tsp. ground cinnamon

1 tsp. ground turmeric

½ tsp. ground ginger

pinch black pepper

1 cup (240ml) almond milk,

unsweetened

2 scoops (50g) vanilla protein

powder

GF HP V Q N

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 317 4 45 31 6
04137520
*Nutrition per serving

30 @rogescheng
 The Triple Berry
Protein Smoothie
Serves 2 What you need to do

1 ½ cups (220g) berry mix, 1. Place all the ingredients into a high-speed blender
frozen and blend until smooth. Serve straight away.
1 banana, chopped & frozen

2 tsp. chia seeds

2 scoops (50g) vanilla protein

powder

2 cups (480ml) almond milk,

unsweetened

GF DF LC HP V Q N

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 242 4 29 26 7
04428268
*Nutrition per serving

32 @rogescheng
 The Cinnamon Roll
Smoothie
Serves 2 What you need to do

1 cup (240ml) almond milk, 1. Place all the ingredients into a high-speed blender
unsweetened and blend until smooth. Serve straight away.
½ cup (120g) Greek yogurt

2 scoops (50g) vanilla protein

powder

4 tbsp. rolled oats

1 tbsp. honey

1 tsp. ground cinnamon

1 banana, chopped & frozen

GF HP V Q N

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 274 4 35 28 4
0 3 5 7 11 7 0
*Nutrition per serving

34 @rogescheng
 The Anti-Inflammatory
Green Smoothie
Serves 2 What you need to do

2 cups (480ml) almond milk, 1. Place all the ingredients into a high-speed blender
unsweetened and blend until smooth. Serve straight away.
2 cups (60g) spinach, packed

½ tsp. ground turmeric

pinch black pepper

2 tbsp. chia seeds

2 cups (330g) pineapple

chunks, frozen

GF DF V Q N

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 183 7 30 5 7
02029930
*Nutrition per serving

36 @rogescheng
 The Pick Me Up
Smoothie
Serves 2 What you need to do

2 medium banana, frozen 1. Place all the ingredients into a high-speed blender
and blend until smooth. Serve straight away.
1 ½ cups (360ml) almond milk,
unsweetened

2 cups (60g) baby spinach

24 leaves mint

10 ice cubes

GF DF LC V Q N

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 135 2 29 3 5
05278091
*Nutrition per serving

38 @rogescheng
 The Golden Citrus
Smoothie
Serves 2 What you need to do

1 mango, peeled, chopped & 1. Place all the ingredients into a high-speed blender
frozen and blend until smooth. Serve straight away.
1 ¼ cups (300g) Greek yogurt

1 tbsp. turmeric root, chopped

4 clementines, peeled

GF V Q

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 298 4 53 17 6
06686291
*Nutrition per serving

40 @rogescheng
 The Pineapple Lassi

Serves 2 What you need to do

1 ½ cups (360g) vanilla yogurt, 1. Place all the ingredients into a high-speed blender
plant based and blend until smooth. Serve straight away.
2 cups (330g) canned
pineapple with juice

½ (120ml) cup canned light

coconut milk

½ tsp. root ginger, grated

10 ice cubes

GF DF V Q

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 298 9 46 10 3
09153442
*Nutrition per serving

42 @rogescheng
 The All Green Smoothie

Serves 2 What you need to do

½ avocado, pitted 1. Place all the ingredients into a high-speed blender

and blend until smooth. Serve straight away.
2 cups (330g) pineapple,
chunks

2 cups (60g) baby spinach

1 cup (240ml) coconut milk,

from carton

4 tbsp. lime juice

¼ cup (12g) fresh coriander,

chopped

2 tsp. ground ginger

GF DF V Q

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 233 11 36 3 8
05897210
*Nutrition per serving

44 @rogescheng
 The Summer Dream
Smoothie
Serves 2 What you need to do

½ cup (120g) Greek yogurt 1. Place all the ingredients into a high-speed blender
and blend until smooth. Serve straight away.
¼ cup (60ml) coconut milk,
from canton

¼ cup (60ml) orange juice

1 cup (145g) strawberries,

frozen

1 orange, peeled

1 tbsp. honey

GF V Q

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 162 2 31 7 3
04197946
*Nutrition per serving

46 @rogescheng
 The Black Beauty
Smoothie
Serves 2 What you need to do

⅔ cup (160ml) almond milk, 1. Place all the ingredients into a high-speed blender
unsweetened and blend until smooth. Serve straight away.
½ cup (120g) Greek yogurt

1 tbsp. ground flax seed

1 tbsp. natural cocoa powder,

unsweetened

2 tbsp. peanut butter

½ tsp. vanilla extract

1 medium banana, chopped &

frozen

GF HP V Q N

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 473 24 45 23 9
03393482
*Nutrition per serving

48 @rogescheng
 The Kiwi Boost
Smoothie
Serves 2 What you need to do

⅔ cup (160g) coconut yogurt 1. Place all the ingredients into a high-speed blender
and blend until smooth. Serve straight away.
½ cup (120ml) coconut milk,
from cartoned

¼ tsp. root ginger, grated

2 kiwis, peeled & quartered

2 tbsp. quinoa flakes

2 cups (60g) baby spinach

GF DF LC V Q

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 148 5 24 4 5
01965425
*Nutrition per serving

50 @rogescheng
 The Purple Smoothie

Serves 2 What you need to do

1 ½ cup (360ml) water 1. Place all the ingredients into a high-speed blender
and blend until smooth. Serve straight away.
½ small red cabbage (285g),
shredded & frozen

1 cup (150g) blueberries,

frozen

1 banana, chopped & frozen

⅔ cup (165g) vanilla yogurt

GF V Q

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 216 3 44 7 7
02512619
*Nutrition per serving

52 @rogescheng
 The Mocha Smoothie

Serves 2 What you need to do

1 ⅓ cups (315ml) cold brew 1. Place all the ingredients into a high-speed blender
coffee and blend until smooth. Serve straight away.
½ cup (120g) Greek yogurt

2 medjool dates

1 ½ tbsp. cocoa powder,

natural

½ tsp. vanilla extract

GF LC V Q

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 150 2 26 7 3
02381013
*Nutrition per serving

54 @rogescheng
 The Tropical Bliss
Smoothie
Serves 2 What you need to do

4 tbsp. oats 1. Place all the ingredients into a high-speed blender

and blend until smooth. Serve straight away.
2 cups (480ml) almond milk,
unsweetened

1 cup (200g) pineapple chunks

4 tbsp. desiccated coconut

¼ cup (30g) walnuts

DF LC V Q N

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 295 19 25 6 5
02386676
*Nutrition per serving

56 @rogescheng
 The Carrot Cake
Smoothie
Serves 2 What you need to do

1 banana, chopped, frozen 1. Place all the ingredients into a high-speed blender
and blend until smooth. Serve straight away.
1 carrot, peeled & grated

2 tbsp. rolled oats

2 tbsp. almond butter

¼ tsp. ground cinnamon

⅛ tsp. ground ginger

1 tbsp. honey

1 cup (240ml) almond milk,

unsweetened

DF V Q N

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 233 11 33 6 6
05625642
*Nutrition per serving

58 @rogescheng
 The Simple Banana
Smoothie
Serves 2 What you need to do

2 medium bananas, sliced, 1. Place all the ingredients into a high-speed blender
frozen and blend until smooth. Serve straight away.
½ cup (120g) Greek yogurt

1 tbsp. ground flax seeds

1 cup (240ml) almond milk,

unsweetened

1 tsp. vanilla extract

GF HP V Q N

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 191 4 32 8 4
02692692
*Nutrition per serving

60 @rogescheng
The Apple Pie Smoothie

Serves 2 What you need to do

½ cup (120ml) almond milk, 1. Place all the ingredients into a high-speed blender
unsweetened and blend until smooth. Serve straight away.
½ cup (120g) Greek yogurt

4 tbsp. rolled oats

1 apple, peeled, cored and

chopped

1 medium banana, sliced &

frozen

1 tbsp. honey

1 tbsp. almond butter

1 tsp. vanilla extract

1 ½ tsp. ground cinnamon

V Q N

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 284 7 48 10 7
0 2 0 3 6 7 11
*Nutrition per serving

62 @rogescheng
 The Sweet Potato
Pie Smoothie
Serves 2 What you need to do

2 cups (270g) sweet potatoes, 1. Place all the ingredients into a high-speed blender
peeled & chopped and blend until smooth. Serve straight away.
1 medium banana, sliced &
frozen

1 cup (240ml) almond milk,

unsweetened

½ cup (120g) Greek yogurt

2 tbsp. almond butter

2 tsp. vanilla extract

1 tsp. ground cinnamon

pinch of nutmeg

GF V Q N

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 346 12 50 13 5
05704417
*Nutrition per serving

64 @rogescheng
 The Reset Smoothie

Serves 1 What you need to do

1 cucumber, chopped 1. Place all the ingredients into a high-speed blender

and blend until smooth. Serve straight away.
2 cups (185g) green grapes

2 carrots, peeled & chopped

2 slices lemon

1 cup water

5 ice cubes

GF DF V Q

myfitnesspal Prep Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

5 min 222 1 55 4 7
03995910
*Nutrition per serving

66 @rogescheng