Nutritious Smoothie Ideas

Some ideas for quick nutritious smoothies

It can be hard to eat the right foods for your goal, especially if you have a busy lifestyle. Whether you need to fit in all those calories whilst bulking up or need to eat healthy foods without the calories when dieting there are some great meal and preparation tips that can help you.

Oat Power Shake

Great For: Breakfast, in between meals for extra calories

Ingredients
45g rolled oats
1 scoop whey protein powder
300 – 500ml semi-skimmed milk
1 ripe banana

Provides
509Kcal
Protein 40g
Carbohydrate 67g
Fat 9g (saturated 4g)
Fibre 5g

Preparation
Blend

The oat power shake is full of fibre a slow release carbohydrates to give you plenty of energy throughout the day and with added whey protein helps fuel your lean muscle. You can change the ingredients to suit your specific goals.

Banana & Chocolate Smoothie

Great For: Breakfast & in between meals

Ingredients
1 ripe banana
1 scoop chocolate whey protein
300ml semi-skimmed milk
1 tbsp natural peanut butter (make sure you get natural peanut butter without any hydrogenated fats)

Provides
299Kcal
Protein 33g
Carbohydrate 26g
Fat 7g

Preparation
Blend

Cold Berry Feel Good Smoothie

Great For: Breakfast

Ingredients

1 / 2 bags frozen berries (you can get these from your supermarket)
1 scoop strawberry flavour whey protein
100g probiotic Greek style yoghurt (low fat if you wish)
1 ripe banana

Provides
407Kcal
Protein 30g
Carbohydrate 65g
Fat 3g

Preparation
Blend

If making these for your friends you can finish with a couple of ice cubes and a sprig of mint.

Not just smoothies - Plastic food boxes are your friends!

It’s not just smoothies that can make quick and easy meals. You can prepare your meals in advance and eat healthy all year round. Here is a quick example of what you can do!

When trying to fit in 5 or 6 meals a day ready prepared food can really help you eat on time and fit in nutritious calories.

Sweet potato mash with chicken breast

Great For: Any meal of the day

Preparing a big amount of potato mash in one go can save a lot of time during the week and provides you with a great source of slow release carbohydrate.

Ingredients
150g sweet potato mash
25g chicken breast
Olive oil to cook chicken breast

Provides
333 calories
Protein 32g
Carbohydrate 40g
Fat 5g

Preparation

Prepare the sweet potato mash by peeling the skin and chopping into small pieces. Then boil the potato in water until soft, drain and mash.

You may grill the chicken if you wish to provide a low fat alternative. However frying the chicken in extra virgin olive oil will provide some ‘good’ poly and monounsaturated fats.