~Smoothies~ fast, portable, delicious way to get a variety of nutrients in your body!

~Smoothies~ fast, portable, delicious way to get a variety of nutrients in your body!


* 1 small banana
* 1 scoop of Vanilla Whey Protein
* 1 drizzle of natural honey
* 1 teaspoon coconut oil 
* 6 oz almond milk

Place in blender and puree until smooth.
This recipe is courtesy of Ashleigh Jade

Smoothies are a fast, portable and delicious way to get a variety of nutrients in your body!
I do recommend you make them at home..so you know exactly what is going in them.
It is best to limit your sweeteners, sweet yogurts, or excessive fruits…too much of these can easily make your healthy smoothie…unhealthy and keep you from reaching your goals!
When trying to lose to maintain a healthy weight..smoothies can be used as meal replacement OR a snack..not in addition to. It is a must to practice portion control and fit it into your macros/meal plan.

You know what else is awesome about smoothies??

You can get creative and mix and match different ingredients that fit your needs and goals for your healthy fit lifestyle!

You start with a base : water, any type of milk, or yogurt and build from there.

Check out all the healthy ingredients listed below that you can use to get creative with making your own delicious, healthy smoothies!

Fruit Smoothie Ingredients



Best High-Protein Smoothie Ingredients:


~Egg whites (the carton ones are pasteurized and no salmonella risk)

~ Protein Powder~ (research your protein powders..make sure you are using a high quality protein..you would be surprised what goes on with some of the protein powders on the market)

~Nonfat or low-fat plain yogurt

almond-butter1~Nonfat or low-fat plain milk

~Nonfat or low-fat plain kefir (cultured milk product)


~Natural peanut butter

~Natural almond butter

~Plain soymilk

~Plain almond milk


Best Fruits for Smoothies ( fresh fruit is the best option, but can use frozen fruit or fruit canned in water or its own juice):

Strawberry and Blueberries_3 ~Berries (strawberries, blueberries, raspberries, blackberries)










Best Vegetables for Smoothies (use raw): I know this doesn’t sound tasty..but it is actually doesn’t affect the taste and you get a veggie serving in)

kool-kaleSpinach ~Carrot




~ Cucumber


Healthy Smoothie Additions for Flavor and Additional Nutrition:

Unknown~Quinoa (one cup of cooked quinoa has 8g of protein and contains all nine essential amino acids)

~Flaxseed (adds protein, fiber, and omega-3 fatty acids)

~Chia seed (full of fiber, omega-3 fatty acids, calcium, and protein)

~Old-fashioned oats

Speculaaskruiden_m~Spices (cinnamon, nutmeg, ginger)

~Vanilla extract

~Coconut water/Coconut oil

~Unsweetened cocoa powder


~ Agave Nectar



Kimber Kiefer

I am a model, fitness guru, and bikini competitor. I was born in Michigan, but I have lived in Texas most of my life. I consider myself 100% Texan and proud of it. I love being a southern girl where most of the year is warm bikini and beach weather.


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