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Strawberry Smoothie (4 Ingredients, No Ice!)


After testing this strawberry smoothie with every liquid in my fridge — almond milk, regular milk, even water — orange juice won by a landslide. The result is a thick, creamy, cafe-worthy smoothie made with just 4 ingredients in under 5 minutes. If you’ve been searching for the perfect strawberry smoothie recipe, this is the one I come back to again and again.

Strawberry smoothie in a glass.

This strawberry smoothie is thick, creamy, and bursting with fresh berry flavor — no ice needed. Made with just frozen strawberries, a banana, Greek yogurt, and orange juice (the secret to that cafe-worthy taste), it comes together in under 5 minutes. It’s naturally high in protein and vitamin C, making it a perfect quick breakfast or post-workout refuel.

Why You’ll Love This Strawberry Smoothie

  • No ice needed: Frozen strawberries and banana create a thick, creamy texture all on their own — no watered-down flavor.
  • Only 4 ingredients: Nothing obscure or expensive. You probably have everything in your kitchen right now.
  • Protein-packed: Greek yogurt adds 9g of protein per serving, and it’s easy to boost even more with a scoop of protein powder. I make this at least twice a week as my go-to post-workout smoothie.
  • Cafe-worthy taste at home: OJ is the unexpected hero, bringing a brightness and natural sweetness that milk simply can’t match.
Smoothie ingredients in Vitamix.

Ingredient Notes

  • Frozen strawberries: Use whole frozen strawberries straight from the freezer for the thickest texture. Fresh strawberries work too — just add ½ cup of ice to compensate.
  • Banana: Half a medium banana adds natural sweetness and creaminess. Use a frozen banana for an even thicker smoothie. No banana on hand? Double the yogurt instead.
  • Greek yogurt: Plain nonfat Greek yogurt adds tang, protein, and creaminess. Vanilla yogurt works if you prefer it sweeter. For a dairy-free option, swap in coconut yogurt.
  • Orange juice: THE secret ingredient. Use 100% orange juice (not from concentrate preferred). I tested this with almond milk, regular milk, water, and orange juice. The OJ version won every single time — it adds a natural sweetness and brightness that takes this from good to cafe-worthy. Start with 1 cup and add more to thin it out.

How to Get the Best Texture

If you’ve ever wondered how to make a strawberry smoothie that’s perfectly thick and creamy, these tips make all the difference.

  • Blending order matters: Add the liquid first, then yogurt, then banana, then frozen strawberries on top. This helps the blades catch the liquid and pull everything down smoothly.
  • Frozen fruit is the key: Frozen strawberries make the smoothie thick and cold without ice. If you only have fresh, freeze them for at least 2 hours first, or add ½ cup of ice. Frozen fruit creates thickness by trapping air during blending — the ice crystals act like tiny paddles that incorporate air, which is why frozen fruit gives a creamier result than fresh fruit plus ice.
  • Control the thickness: This smoothie comes out THICK. Add OJ a splash at a time to reach your preferred consistency. For a smoothie bowl, use less liquid.
  • Blender tip: A high-speed blender works best, but any blender will do — just stop and scrape down the sides as needed.
Strawberry smoothie being poured into a glass.

Variations

  • Protein shake: Add a scoop of vanilla or unflavored protein powder for 20+ grams of protein per serving. I use whey, but plant-based works great too. Check out my protein smoothie for another high-protein option.
  • Tropical twist: Swap half the strawberries for frozen mango or pineapple for a frozen strawberry smoothie with a tropical vibe.
  • Green smoothie: Add a handful of baby spinach — you won’t taste it. The OJ masks any green flavor completely.
  • Dairy-free: Skip the yogurt and use an extra half banana instead. The OJ keeps this healthy strawberry smoothie dairy-free naturally.
  • Boost the fiber: Add 1 tablespoon of ground flax or chia seeds for extra fiber and staying power.
  • Nut butter: Stir in 1 tablespoon of peanut or almond butter for added richness and healthy fats.

Want more banana flavor? Try my Strawberry Banana Smoothie — it’s a whole different vibe.

Storage and Meal Prep

  • Refrigerate: Pour into an airtight jar filled to the brim (minimizing air prevents browning) and store for up to 24 hours. Give it a good shake or re-blend before drinking.
  • Freeze: Pour into ice cube trays or freezer bags and freeze for up to 3 months. Re-blend with a splash of OJ when ready to enjoy.
  • Meal prep hack: Pre-portion frozen strawberries, banana chunks, and yogurt into freezer bags. In the morning, just dump a bag into the blender, add OJ, and blend. Saves 5 minutes on busy mornings. Check out more meal prep ideas for easy breakfasts.
Strawberry smoothie in a cup.

Frequently Asked Questions

What liquid is best for a strawberry smoothie?

I’ve tested this strawberry smoothie with almond milk, cow’s milk, water, and orange juice — and orange juice wins every time. It adds natural sweetness and a bright, cafe-worthy flavor that milk can’t replicate. If you prefer a milder taste, unsweetened almond milk is my second choice.

Can I make a strawberry smoothie without banana?

Yes! Skip the banana and double the Greek yogurt to ½ cup total. The smoothie will still be creamy and thick, just with a more intense strawberry flavor. You can also add a tablespoon of nut butter for extra creaminess.

Is a strawberry smoothie healthy?

Absolutely. This strawberry smoothie has about 214 calories per serving with 9g of protein from the Greek yogurt, 4g of fiber, and a full day’s worth of vitamin C from the strawberries and OJ. It’s naturally sweetened with fruit — no added sugar needed.

Should I use fresh or frozen strawberries?

Frozen strawberries work best — they make the smoothie thick and cold without needing ice, which can water it down. If you only have fresh, freeze them for at least 2 hours before blending, or add ½ cup of ice.

How do I make a strawberry smoothie thicker?

Use frozen fruit (both the strawberries and the banana), reduce the amount of liquid, and add Greek yogurt. You can also add a tablespoon of chia seeds or ground flax, which thicken as they absorb liquid. For a super-thick smoothie bowl consistency, use only ½ cup OJ.

Can I add protein powder to this smoothie?

Yes! Add one scoop of vanilla or unflavored protein powder to boost the protein to 25–30g per serving. I use whey protein, but plant-based protein powder works just as well. Add a splash more OJ if the smoothie gets too thick.

Love smoothies? Check out my 100+ Healthy Smoothie Recipes for more ideas, or browse my favorite high-protein breakfast recipes and healthy breakfast ideas for more easy morning meals.

  • Place all ingredients into a high-speed blender and mix on high until smooth.

  • Option to add a little bit more orange juice depending on how thick/thin you like your smoothies.

  • Serve immediately.

  • OJ thinning: This smoothie comes out thick! Add OJ a splash at a time until you reach your preferred consistency.
  • Protein boost: Add a scoop of vanilla or unflavored protein powder for 20+ grams of protein per serving.
  • Skyr swap: For even more protein, try Skyr yogurt instead of regular Greek yogurt.
  • Dairy-free option: Skip the yogurt and use an extra half banana. The OJ keeps this smoothie dairy-free naturally.

[adthrive-in-post-video-player video-id=”yMRKXv42″ upload-date=”2019-03-04T00:00:00.000Z” name=”Classic Strawberry Smoothie” description=”Wake up to this refreshing Strawberry Smoothie recipe. With just 4 basic ingredients you can have cafe-worthy healthy strawberry smoothie ready to go!”]

Calories: 214 kcal, Carbohydrates: 45 g, Protein: 9 g, Fat: 0 g, Fiber: 4 g, Sugar: 34 g

Nutrition information is automatically calculated, so should only be used as an approximation.



What’s In My Fridge? (For Fat Loss!)

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During pregnancy Increase baby’s weight.. protein-rich foods #shorts #baby #pregnancy

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Peanut Butter Protein Balls (No Food Processor!)


I’ve been making peanut butter protein balls since before Fit Foodie Finds even launched in 2010 — they were my go-to grab-and-go snack in college and an absolute lifesaver postpartum with baby Gus. After 15+ years of rolling these protein balls, this is the recipe I come back to every single time.

These protein balls pack 9g of protein per ball, require NO food processor, and come together in about 20 minutes with just 6 pantry-friendly ingredients. They taste like peanut butter cookie dough, and I almost always have a bag stashed in my freezer because hanger can strike at any moment.

These peanut butter protein balls are made with just 6 ingredients — peanut butter, oats, protein powder, chia seeds, honey, and mini chocolate chips — and pack 9g of protein per ball. No food processor needed; just stir, scoop, and roll. They’re perfect for meal prep, post-workout snacking, or taming mid-afternoon hanger.

A stack of peanut butter protein balls

Why You’ll Love This Peanut Butter Protein Balls Recipe

  • 9g of protein per ball: Each bite is packed with protein from a combo of protein powder and peanut butter — enough to actually keep you full between meals.
  • No food processor required: While most competing recipes need a food processor (especially date-based ones), this is a one-bowl, stir-and-roll situation. Less cleanup, more snacking.
  • Only 6 ingredients: Everything comes from the pantry — no specialty items, no obscure health-food-store runs.
  • Meal prep MVP: Freeze a batch and they’ll keep for 3 months. I always have a bag of these in my freezer, and my nephews now expect protein balls every time they visit.

Here’s what goes into these peanut butter protein balls and why each ingredient matters.

  • Drippy peanut butter: Natural peanut butter with oil on top adds the moisture these balls need to hold together without a food processor. Conventional PB with added oils works too, but avoid PB powder — it’s too dry for this method.
  • Protein powder: Type matters more than brand. Plant-based and collagen powders blend smoothly, while whey can turn chalky if you use too much. I’ve tested Garden of Life Plant-Based and Vital Proteins Vanilla Collagen extensively — both work beautifully. Use 1/3 cup as written for plant-based; if using whey or collagen, you may need an extra 2–3 tablespoons of powder and less water. Check out my full protein powder guide for more recommendations.
  • Rolled oats: Add fiber, a slight chew, and act as a binder to soak up extra moisture. Use certified gluten-free oats if needed.
  • Chia seeds: A fiber and omega-3 boost in every bite. They also absorb liquid and help the balls hold their shape.
  • Honey: Both the sweetener and the glue that holds everything together. Sub maple syrup for a vegan version.
  • Mini chocolate chips: Because peanut butter + chocolate is the ultimate combo. Swap for vegan chips or chopped dark chocolate if you prefer.

How to Pick the Best Protein Powder for Protein Balls

Not to scare you, but the type of protein powder you use will dictate how chalky your protein balls turn out. Here’s what I’ve learned after years of testing.

  • Plant-based protein powder: Blends the smoothest in no-bake recipes. Slightly sweet with a great texture. My go-to is Garden of Life Raw Organic Protein.
  • Collagen powder: My personal favorite — smooth, creamy, and no fake-sugar taste. Vital Proteins Vanilla Collagen works beautifully. You may need 2–3 extra tablespoons of powder.
  • Whey protein: Works but can make balls chalky or dry if you’re not careful. Add water by the teaspoon and start with less powder.
  • Avoid: Protein powders heavy on stevia — they tend to leave a bitter aftertaste in no-bake recipes.

For a deeper dive, check out my top protein powder recommendations for baking, smoothies, and everything in between.

Substitutions and Variations

  • Nut butter swaps: Cashew butter, almond butter, or sunflower seed butter (for a nut-free option). Make sure it’s drippy!
  • Sweetener swaps: Maple syrup (makes it vegan), agave, or date syrup all work here.
  • Chocolate chip alternatives: Vegan chocolate chips, cacao nibs, chopped dark chocolate bar, white chocolate chips, or skip entirely.
  • Fun add-ins: Shredded coconut, chopped nuts, mini M&M’s, pumpkin seeds, raisins, dried cranberries, hemp seeds, or ground flaxseed.
  • Flavor variations: For chocolate PB, add 2 tablespoons cocoa powder. For coconut PB, add shredded coconut and swap honey for maple. For trail mix, add chopped nuts and dried fruit.
  • Make it vegan: Swap honey for maple syrup, use vegan chocolate chips, and choose a plant-based protein powder.
  • For a chocolate twist, try my Chocolate No-Bake Peanut Butter Balls.

Tips for Perfect Peanut Butter Protein Balls

  • Use drippy peanut butter: This is the #1 make-or-break tip. Natural PB with oil on top is ideal. Stir it well before measuring.
  • Add water by the teaspoon: Moisture levels vary depending on your PB and protein powder. Add 1 teaspoon at a time until the dough holds together when squeezed.
  • Use a cookie scoop: A 1-tablespoon scoop ensures uniform size and uniform macros per ball.
  • Wet your hands: If the dough sticks, dampen your palms slightly before rolling.
  • Chill if too soft: If balls are too soft to hold their shape, pop the dough in the fridge for 15–20 minutes before rolling.

Troubleshooting

  • Balls won’t stick together: Add 1 teaspoon of water at a time. Check that your PB is drippy (not dry or thick). Honey also helps bind — don’t reduce it.
  • Mixture is too wet or sticky: Add a tablespoon of oats or protein powder. Chill the dough before rolling.
  • Balls taste chalky: Usually the protein powder. Try a plant-based or collagen powder instead of whey. Adding a touch more honey also helps mask chalkiness.
  • Balls are crumbly after chilling: The dough needed more moisture. Pull them out, crumble back into the bowl, add water 1 teaspoon at a time, and re-roll.

These peanut butter protein balls store beautifully — here’s how I keep them fresh.

  • Refrigerator: Store in an airtight container for up to 1 week.
  • Freezer (my preferred method): Line a baking sheet with parchment paper and place balls in a single layer. Freeze for 2 hours (this prevents them from sticking together). Transfer to a gallon-size freezer bag, remove excess air, and freeze for up to 3 months.
  • From frozen: Eat straight from the freezer (they’re great slightly firm!) or thaw on the counter for 5–10 minutes.

More Protein-Packed Snack Recipes

How much protein is in each peanut butter protein ball?

Each ball has approximately 9g of protein, depending on the protein powder you use. That’s more protein per ball than most competing recipes, which average 5–6g.

Can I make protein balls without protein powder?

Yes! Skip the protein powder and add an extra 1/3 cup rolled oats. The balls will have less protein (around 4–5g per ball) but will still be delicious and hold together well.

Can I use powdered peanut butter instead of regular peanut butter?

I don’t recommend it for this recipe. Powdered PB lacks the fat and moisture that helps the balls bind without a food processor. If you want to use it, you’d need to add significantly more liquid and the texture will be different.

Are these protein balls gluten-free?

They can be! Use certified gluten-free oats and check that your protein powder is gluten-free. The rest of the ingredients are naturally gluten-free.

Why do my protein balls taste chalky?

It’s almost always the protein powder. Whey-based powders tend to be chalkier in no-bake recipes. I recommend plant-based protein powder (like Garden of Life) or collagen powder (like Vital Proteins Vanilla) for the smoothest texture. Adding a teaspoon or two of water also helps.

Can I make these with kids?

Absolutely! This is a great recipe for kids because there’s no cooking involved — just mixing and rolling. My nephews love making them, and now they expect a batch every time they visit.

  • Place peanut butter, protein powder, rolled oats, chia seeds, honey, and mini chocolate chips into a medium bowl.

  • Use a wooden spoon or your hands to mix the dough together. At this point, begin to add water by the teaspoon.

  • Depending on how drippy your peanut butter is, you’ll need to add more or less water. The water not only helps moisten things so your balls hold shape, but they actually help your balls become less chalky.

  • Use a 1 tablespoon cookie scoop to scoop dough into your palms. Roll into balls until all dough is gone. You should get somewhere between 14-16 balls.

  • Store in the refrigerator for up to a week or in the freezer for up to 3 months.

  • Protein powder: All protein powders are different and might require a different amount of water. If you use a whey or collagen-based protein powder, you will likely need more than 1/3 cup. We tested with Bulletproof Vanilla Collagen Protein Powder and Vital Proteins Vanilla Protein Powder and needed to use an extra 2.5 tablespoons of protein powder and no water.

[adthrive-in-post-video-player video-id=”odhecXQt” upload-date=”2020-04-12T00:00:00.000Z” name=”Peanut Butter Protein Balls” description=”Peanut butter protein balls are the perfect high-protein snack to munch on post-workout or mid-day when you need something to tide you over!”]

Calories: 141 kcal, Carbohydrates: 8 g, Protein: 9 g, Fat: 7 g, Fiber: 2 g, Sugar: 3 g

Nutrition information is automatically calculated, so should only be used as an approximation.



CPGET 2026 Carbohydrates & Lipids PYQS MCQs MSC Nutrition and dietetics Biochemistry previous year

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The Science Behind Oatmeal and Diabetes

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Before Insulin, There Was Oatmeal

Before the discovery of insulin, the lives of many people with diabetes were saved or prolonged by Carl von Noorden’s oatmeal diet. As I discuss in my video Is Oatmeal Good for People with Diabetes?, he published his findings in 1903, which were received with a great deal of skepticism. But the critics were overcome in the following years by the weight of the evidence.

Acclaimed doctor James B. Herrick began to try the oatmeal diet on his patients. Initially very doubtful, he became astonished by the results, which led to the 1909 proclamation that no case of juvenile or adolescent diabetes should be deprived of the benefits of the oatmeal cure.

The great Elliott Joslin, founder of the oldest and largest diabetes clinic in the world, described the effects of oatmeal as “sometimes magical,” calling the oatmeal cure an unsolved mystery, referred to back then as “one of the greatest puzzles in diabetes.” They did have some clues, though. They found that animal protein had to be strictly excluded, as it annihilates the favorable action of oatmeal-type diets.

And now we know, more than a century later, that, indeed, animal protein intake intensifies insulin resistance, which is the cause of prediabetes and type 2 diabetes, whereas plant-based foods enhance insulin sensitivity, which is the opposite.

 

Is Oatmeal Good for People with Diabetes?

We’ve long known that higher consumption of whole grains, including oats, is associated with a lower risk of diabetes. As I discuss in my video How Does Oatmeal Help with Blood Sugars?, more than a dozen randomized controlled trials found that oats significantly improved both short-term and long-term blood sugar control, in addition to lowering cholesterol levels.

We think the benefits arise from a fermentable fiber in oats called beta-glucan. We know one of the underlying cholesterol-lowering mechanisms of oatmeal consumption might be its microbiome-manipulating ability––in other words, having a beneficial effect on our intestinal bacteria.

 

What’s So Great About the Fiber in Oatmeal?

A little fiber goes a long way. Our good gut flora uses fiber to make short-chain fatty acids that have anti-inflammatory effects. There are dozens of randomized controlled trials showing the types of fiber found in oats and beans can improve long-term blood sugar control in people with diabetes. Why? Because the gut bacteria selectively promoted by dietary fiber intake can help alleviate type 2 diabetes.

The oat fiber itself has been shown to act as a prebiotic, boosting the growth of beneficial bacteria like Lactobacillus and Bifidobacteria. So, between the lack of animal protein, lack of animal fat, and bursting at the seams with prebiotic fiber, it’s no wonder that oatmeal diets grew to become part of the clinical routine in the treatment of diabetes.

 

How Soon Can You See Results?

As I discuss in my video Oatmeal Diet Put to the Test for Diabetes Treatment, several studies have suggested that a few days of eating oatmeal could have beneficial effects for about a month afterward. In a randomized, controlled, crossover trial, not only did insulin needs drop by about 40% in just two days, compared to just restricting calories alone with a hypocaloric diabetic diet, but a measure of long-term blood sugar control taken four weeks later reflected the benefit.

Other new studies have shown the same thing. Two days of oatmeal significantly reduced the required amount of insulin and improved blood sugar levels, with beneficial effects noted for up to four weeks. Consider this: Patients with uncontrolled type 2 diabetes on the two-day oatmeal diet experienced a 40% reduction of insulin dose, accompanied by almost normalization of average blood sugars. Although the intervention only lasted for two days, researchers observed a lasting significant reduction of insulin dosage and ameliorated mean blood sugars for weeks after the participants were dismissed from the study—and that was after they resumed their regular diets.

Put people on a diet packed with oats, beans, fruits, vegetables, and nuts, and the number of their gut fiber-feeders churning out beneficial short-chain fatty acids shoots up, and fasting diabetic blood sugars drop by about 25% within one month. The more fiber-feeders they fostered, the better their blood sugar control. When the fiber-promoted short-chain fatty acid producers were present in greater diversity and abundance, participants had better improvement in their hemoglobin A1c levels (which is a measure of longer-term blood sugar control).

charts showing how high-fiber diets can alter the gut microbiome and improve blood sugars in those with type 2 diabetes

 

Are There Any Downsides to Oatmeal?

If you try an oatmeal diet, your physician should be ready to rapidly deprescribe your blood sugar drugs or else you could become dangerously overmedicated. Oatmeal interventions should not be performed in patients who might have difficulties in reporting symptoms of low blood sugar. The downside of trying oatmeal days is that it may work a little too well, so it must be done under close medical supervision.

 

The Glycemic Index of Oatmeal

Whole grains are good, but intact whole grains are better. The wholiest of grains: groats.

Oat groats have their inedible outer husks removed during processing. They can then be sliced into two to four pieces to make steel-cut (also known as pinhead or Irish) oats, which are considered a low-glycemic-index food, averaging under 55.

Oat groats can also be coarsely ground into Scottish oatmeal or steamed and flattened into “old-fashioned” rolled oats, which have a glycemic index of 55.

Instant oats are steamed longer and rolled even more thinly. Scoring 79, it’s considered a high-glycemic-index food, but not as bad as some breakfast cereals, which can get into the 80s or 90s.

 

Jazzing Up Oatmeal

Oatmeal is a classic whole-grain breakfast, and there are plenty of ways to enjoy it.

  • Of course, fruit and nuts are popular additions. A berry banana oatmeal bowl is quick and easy, and cinnamon baked apples make for a cozy breakfast. Assemble overnight oats or baked carrot cake oatmeal the night before to simplify your morning.
  • To add another type of fiber for your gut flora, mash cannellini beans into your oatmeal—my friend Paul swears you can’t even see or taste them.
  • I like to start my mornings with what I call my BROL bowl. BROL stands for barley, rye, oats, and lentils. I use oat groats (also called hull-less and hulled oats). I premix all the ingredients in a 1:1:1:1 ratio and then cook one scoop of dry BROL and two scoops of water in an electric pressure cooker. That makes a base with great texture. 

Once you have your BROL base, pick your toppings. When I feel like something sweet, my go-to is a chocolate-covered-cherry sensation. I make it with frozen dark red cherries, cocoa powder, dates, and walnuts or pumpkin seeds.

You can easily turn that BROL bowl savory; here’s a version made with sautéed greens. Google “savory oatmeal” for all sorts of interesting dishes involving mushrooms, herbs, curry, roasted vegetables—you name it!



Insulin Doctor: This Is The First Sign Of Dementia! The Shocking Link Between Keto & Brain Decline!

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No.1 Keto Doctor DR. ANNETTE BOSWORTH reveals how to reverse insulin resistance, cut belly fat, avoid early dementia, why eating late spikes glucose, and the sardine-only reset for ketosis.

Dr Annette Bosworth, commonly known as Dr Boz, is an internal medicine doctor with over 2 decades of experience, who helps reverse medical problems through healthy Keto living. She educates the audience on her YouTube platform ‘Dr Boz’ and is the bestselling author of several books, including, ‘KetoCONTINUUM: Consistently Keto Diet for Life’.

She explains:
◼️How keto done wrong can actually damage your brain
◼️The fastest way to generate ketones and reduce inflammation
◼️Why breakfast is the most dangerous meal for insulin resistance
◼️The simple test that tells you if your brain is running on fat or sugar
◼️The science behind the “Dr. Boz Ratio” and how it predicts healing

00:00 Intro
02:03 What Made You Who You Are Today?
03:10 Modern Medicine: Fixing vs Preventing
04:04 Predicting Chronic Illness a Decade in Advance
08:16 Best Time of Day to Eat for Health
12:52 The Biggest Issue With Insulin Resistance
14:14 Warning Signs of Excess Insulin
18:22 Do You Have Skin Tags Or Hairless Toes?
20:29 How Keto Helped My Patients Reverse Grey Hair
21:26 How to Measure Your Ketone Levels Accurately
23:01 Key Benefits of Being in Ketosis
25:06 Brain Differences on a Keto Diet vs Standard Diet
27:25 How Long Did It Take Annette to Reach Ketosis?
31:01 Can You Lift Weights on Keto?
32:25 Improved Strength and Power on Keto
34:03 Can Keto Help With Neurodegenerative Diseases?
38:26 Testing Steve’s Ketones and Blood Sugar
40:53 Testing Dr. Boz’s Ketones
42:24 How Cortisol Affects Your Metabolism
43:28 Testing Jack’s Ketone Levels
45:00 Do You Need to Fully Cut Carbs?
46:14 My Mum’s Cancer Journey With Keto
47:19 12 Steps to Stay Consistently in Ketosis
51:20 The Difference Between Men and Women on Keto
54:36 Sardines Challenge: A Keto Kickstart
57:18 What Macros You Need to Get Into Ketosis
57:54 Keto Grocery List Essentials
59:02 What About Net Carbs on Keto?
59:22 30 Days of Eating Only Sardines: What Happened
1:02:45 Does High Fat Affect the Gut Microbiome?
1:06:43 Is Your Microbiome Diverse Enough on Keto?
1:07:23 The Role of Vitamin D in Health
1:08:20 Lowering Insulin to Improve Vitamin D Levels
1:09:36 Ads
1:10:30 The Importance of Magnesium on Keto
1:11:30 The Role of Omega-3 Fatty Acids
1:11:41 Should You Take Exogenous Ketones?
1:12:11 Exogenous vs Naturally Produced Ketones
1:14:19 Putting My Mum on Keto During Cancer
1:20:27 Can Keto Reverse Cancer?
1:22:42 What Is Methylene Blue?
1:24:34 Should You Take Creatine?
1:26:48 Natural Alternatives to GLP-1 Drugs
1:28:42 How to Stop Food Cravings Effectively
1:31:32 Keeping People Motivated on Their Health Journey
1:32:44 Ads
1:34:55 They Tried to Sue Me for Fraud
1:46:41 Finding Inner Peace During Stressful Times

Independent research: https://stevenbartlett.com/wp-content/uploads/2025/11/DOAC-Dr-Annette-Bosworth-Independent-Research-further-reading-1.pdf

Follow Dr Boz:
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You can purchase Dr Boz’s book, ‘KetoCONTINUUM’, here: https://amzn.to/4awYzUL

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STOP EATING Bland & Boring Food! Make High Protein & Low Calorie Recipes! #foodie #fitness #food

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Helping you Achieve your Goals while enjoying the foods you love!👨‍🍳❤️

There’s no reason for you to be eating plain boring foods when you can eat delicious macro friendly meals like this by making simple and easy adjustments!

My goal is to help as many of you, eating meals like this will make your fitness journeys more enjoyable, fun and more importantly sustainable!

I have lots more Easy, Delicious Macro Friendly Recipes in my Digital Cookbook!👨‍🍳📖❤️
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#healthyrecipes #highprotein #healthymeals #fitness #foodie #easyrecipes #quickrecipes #lowcalorie #lowcaloriemeals #weightloss #fatloss #eathealthy #macrofriendly

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Pesto Pasta Salad (vegetarian)



Here’s a high protein Pesto Pasta Salad that’s easy to prep and bursting with flavor! Made with fresh basil, sweet tomatoes and protein pasta, it’s a delicious option for a crowd or your weekly rotation.

Increasing the amount of high quality protein in your diet can support everything from appetite and weight regulation to healthy aging and athletic performance (1). And there are some great bean-based pastas on the market these days (like this one from The Only Bean) that increase the protein in a meal while adding a wholesome carbohydrate source of fiber.

Beans are an excellent source of complex carbs and are high in fiber, giving them a stabilizing effect on your blood sugar and making them a sustained source of long-lasting energy (2).

This salad is so simple and filling! Make it vegetarian or with chicken based on your eating preferences. Pasta goals achieved!


Recipe

Yield: 6 servings
You will need: large pot, strainer, large bowl, food processor, measuring cups and spoons, mixing spoon
KeyT=Tablespoon; tsp=teaspoon

Ingredients:

  • 1 lb protein pasta (The Only Bean or or pasta made from chickpeas, lentils or edamame – protein amounts vary)
  • 1 pint cherry tomatoes, halved

For the Pesto:

  • 2 cups packed basil leaves, plus extra for serving
  • 1 cup spinach leaves
  • 2 T walnuts
  • 3-4 cloves garlic
  • 2 T lemon juice
  • 1/2 tsp sea salt
  • 1/4 cup olive oil
  • water, as needed

Directions:

  1. Bring a large pot of water to boil. While water is boiling, add pasta and cook according to package directions. Drain the pasta and rinse in cold water to cool. Transfer to a large bowl.
  2. Make pesto: Pulse basil and spinach in a food processor with walnuts and garlic until chopped and combined to an even consistency. Add salt and lemon juice and pulse in to mix. With food processor running, gradually drizzle in oil until everything is well blended, and an even consistency is formed. Scrape the sides of the food processor during this process as needed to ensure everything gets mixed in.
  3. Drizzle pesto over the pasta, and toss together. Add in cherry tomatoes and mix well.

Nutrition Facts

Serving Size: 1 portion

Servings per Recipe: 6

Calories per Serving: 364

Protein: 35

Carbohydrates: 30

Fat: 16

I hope you enjoy this recipe! Let me know in the comments below if you make it and how it turns out.


Want tasty recipes that support your workouts all planned out?

Check out my 30 Day Challenge Meal Plan!

References:

  1. Phillips, Stuart M. et al. “Protein “requirements” beyond the RDA: implications for optimizing health.” Applied Physiology, Nutrition and Metabolism. May 2016. Web. https://pubmed.ncbi.nlm.nih.gov/26960445/
  2. Winham, Donna M. et al. “Glycemic Response to Black Beans and Chickpeas as Part of a Rice Meal: A Randomized Cross-Over Trial”. Nutrients. Oct 2017. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5691712/

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