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Meal-in-a-Cup Smoothie Ideas: Serving size 2

Remember to always include Fat, Fiber, & Protein with every meal!

Step One: Pick a Fruit or a few to equal 1 cup

  • Fresh or frozen Berries (blueberries, blackberries, raspberries, cranberries, strawberries)
  • Apples
  • Cherries
  • Plums
  • Walnuts, pecans
  • Raw cacao nibs
  • Goji berries (dried)
  • Pomegranate
  • Pineapple
  • Mango
  • Any melon
  • Grapes (handful of any color)
  • Acai (freezer section)

Step Two: Pick a Healthy Green: to equal 1 cup

  • Kale
  • Spinach
  • Swiss Chard
  • Sprouts
  • Parsley
  • Cilantro
  • Watercress

Step Three: Add some spice to your life: (herbs, minerals and superfood powders)

  • Ginger -natural anti-inflammatory
  • Nutmeg
  • Turmeric -natural anti-inflammatory
  • Cinnamon -natural anti-inflammatory
  • Cardamon
  • Mint leaves
  • Cloves
  • Concentrated greens or reds powders (ex. Beet powder)
  • Mushroom powders (Coriolus, Ganoderma, Cordyceps, Maitake)
  • Milk thistle powder
  • Resveratrol powder
  • Vitamin C Rich Foods like Camu Camu, Berry Powder, and/or Incan Berries
  • Fiber -Let’s face it-most of us need it.
  • Carnitine powder (if allowed for muscle preservation and to support mitochondrial function)
  • Probiotic powder – Supports the GI tract-feeds your microbiome 
  • Protein Powder (20-40 grams) such as Collagen Powder (least allergenic)
  • Adds protein to the shake and helps stabilize his blood sugar

Step Four: Add your Good Fat! Try to use Full Fat & Organic when possible Add 1 Tbls Seeds of choice

  • Good fats (also helps stabilize blood sugar and supports the brain)
  • Chia seeds
  • Hemp seeds
  • Flaxseed or high lignin flaxseed meal
  • Avocado or Avocado Oil 1Tbls
  • Coconut (raw or unsweetened or desiccated) or Coconut Oil 1Tbls
  • Coconut milk, coconut butter or coconut cream 1/2-1 cup
  • Organic Yogurt or Kefir (Full Fat) 1/2 cup
  • Tahini 1Tbls
  • Unsweetened almond or cashew butter 1-2 Tbls
  • Cacao butter 1 Tbls or cacao nibs

Lastly: 

  • Rotate fats & spices as needed to enhance and change flavor
  • Mask anything bitter
  • Vary amounts of liquid to achieve desired thickness – can mix with water, plant or nut milk, or 100 % juice.
  • ROTATE THE FOODS. VARIETY IS BENEFICIAL. PLAY AROUND & HAVE FUN!