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Smoothies - Z-Shred Meal Plan
Nutrition | April 22, 2016
Sweet and Spicy Green Smoothie :
1 kiwi
1 orange
1/4 tsp freshly grated ginger
1/4 cucumber
1/4 avocado
1 cup water
Macros:
Calories: 170.3
Carbs: 30.8 g
Net Carbs: 22.1 g
Fat: 5.8 g
Protein: 3.1 g
Orange Pineapple Green Smoothie :
2 cups of fresh spinach
1 orange, peeled
1 cup fresh cut pineapple
1 cup plain Greek yogurt
1 cup water
Macros:
Calories: 302.4
Carbs: 48 g
Net Carbs: 40.7 g
Fat: 1.5 g
Protein: 28.8 g
Popeye Smoothie:
1 cup frozen blueberries
1 cup spinach
2 tbsp sour cream
1 cup unsweetened almond milk
1/4 cup whole cashews
1 scoop of low carb vanilla protein powder
Macros (does not include the protein powder; will differ depending on kind and brand ):
Calories: 395.5
Carbs: 41.5 g
Net Carbs: 33.5 g
Fat: 23.9 g
Protein: 9.8 g
Coconut Cinnamon Berry Smoothie:
1/2 cup coconut milk
1/3 cup goat kefir
1 tsp Maca powder
1/2 tsp cinnamon
2/3 cups frozen blueberries
1 tbsp unsweetened coconut flakes
1 tbsp walnuts
Macros :
Calories: 239.8
Carbs: 27.9 g
Net Carbs: 20.9 g
Fat: 13.7 g
Protein: 5.4 g
Carrot Ginger Turmeric Smoothie:
2 carrots
1/2 cup water
1 orange, peeled
1/2 tablespoon fresh ginger
1/2 lemon, juiced
1 cup unsweetened almond milk
2 tablespoon coconut milk
1/4 teaspoon ground turmeric
Macros:
Calories: 168.4
Carbs: 33 g
Net Carbs: 25.3 g
Fat: 3.8 g
Protein: 4.1 g
Acai Berry Smoothie:
1 3.5 oz unsweetened Frozen Acai pack 3/4 cup frozen raspberries
1 cup fresh (or frozen) strawberries
1/2 apple
1 cup spinach
1 1/2 cup ice
Macros:
Calories: 206
Carbs: 37.8 g
Net Carbs: 28.1 g
Fat: 6.5 g
Protein: 3 g
Berry Kiwi Smoothie:
1 cup frozen strawberries
3/4 cup frozen raspberries
1/2 cup frozen blueberries
2 kiwi fruit, peeled
1 orange, peeled
2 tablespoon coconut milk
Macros:
Calories: 307.3
Carbs: 72.1 g
Net Carbs: 48.9 g
Fat: 3.4 g
Protein: 5.6 g
Pink Carrot Smoothie:
1 large carrot
1/2 red beet
1 orange
1 large stalk celery
1/4 cup goat kefir (or plain greek yogurt)
1/2 cup water
Macros:
Calories: 152.5
Carbs: 30.5 g
Net Carbs: 22.3 g
Fat: 2.4 g
Protein: 4.9 g
Private Member |
brisbane, australia
Amazing meal plan, Zuzka. So great that we cook one dish for multiple meals. The Popeye smoothie – blueberries not listed on this page as an ingredient. Just wanted to confirm if we still include the blueberries. Jo x
Private Member |
Please how much is 1 Cup in gramm?
Private Member |
it really depends on what is in the cup! like one cup of water weights differently from on cup of lettuce. I suggest you to use an online converter to check on the specific food of your interest.
Private Member |
auckland, auckland region, new zealand
Hi Zuzka, how soon after making the smoothie should you consume it? For example if I have a busy day and make it in the morning, but only consume later in the afternoon will the smoothie loose it nutritional value by then?
Thanks 🤗
Private Member |
lake tahoe, nv, usa
Some people make their smoothies for their day the night before and store them in air-tight containers. The smoothie will lose some of the nutritional value but not all of it. It’s still a healthy meal.
Private Member |
is it okay to freeze the smoothies? I could just grab a bottle on my way to work and drink it during the day. What do you think Zuzka?
Private Member |
Are protein powders necessary? What can I use to substitute? Thanks.
Private Member |
Carrot ginger smoothie is so delicious 😋