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Ketogenic Food List: WHAT TO EAT ON KETO DIET | What Is Ketogenic Diet?

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Low Carb Recipe + List of Keto Brands: https://fb.watch/4xIRG_qX9r/

Keto – Low Carb Food Guide:

・OIL/COOKING OIL・
✔️Sesame Oil
✔️Avocado Oil
✔️Coconut Oil
✔️Extra Virgin Oil
✔️Hazelnut Oil
✔️Walnut Oil
✔️Lauric Oil
✔️Palm Oil
✔️MCT Oil
✔️Ghee
✔️Lard (Pig Fat)
✔️Tallow (Beef Fat)

・Good Source of FATS・
✔️Avocado
✔️Olives
✔️Chia Seeds
✔️Flaxseed
✔️Nuts
✔️Nut Butter
✔️Fatty Fish (Salmon, Tuna, Mackerel)
✔️Eggs
✔️Cheese
✔️Coconut Oil
✔️MCT Oil
✔️Heavy Cream
✔️Full Fat Greek Yogurt
✔️Full Fat Coconut Milk
📌Limited intake sa NUTS dahil may carbs.
📌Kung kaya ng budget, go for GRASS-FED products.

・Good Source of Protein・
✔️LAHAT NG MEAT, POULTRY, EGGS, SEAFOODS AND FISH
✔️Processed meat are ok BUT make sure na walang bad ingredient.
📌Always choose fatty parts over lean parts para more on fats pa din. Too much protein will be converted to glucose kaya make sure to not eat too much.
📌If you don’t like fatty fish/protein, ok lang. Bawi na lang sa pag-add ng side dish or dips na high in fat. (Ex: Cheese, Avocado, add ng Olive Oil sa salad)
📌ALWAYS choose “real” meat over processed meat. (Ex: pork chops over hotdogs)
📌Kung kaya ng budget, go for GRASS-FED meat.
📌If you are doing 0g carbs or trying to lose weight, stop muna sa processed meat.

・VEGETABLES・
✔️Bean Sprouts or Togue
✔️Green Beans or Sitaw
✔️Alfalfa
✔️Asparagus
✔️Bamboo Shoots
✔️Bellpepper
✔️Bok Choy
✔️Brocoli
✔️Brussel Sprouts
✔️Cauliflower
✔️Celery
✔️Cucumber
✔️Eggplant
✔️Nori
✔️Artichoke
✔️Mushrooms
✔️Okra
✔️Snow Peas
✔️Zuchinni
✔️Water Chestnut
✔️ALL GREEN LEAFY VEGGIES
📌Eat 1-2 cups a day ng green leafy veggies para maiwasan yung mga keto side effects like hypokalemia (low potassium) and hyponatremia (low sodium).
(Watch this video for more info: https://www.youtube.com/watch?v=4V3VyGM5oqM&t=295s)
📌Unli-Green Leafy Veggies per day kung nagmmaintain na lang ng weight.
📌Carrots is ok ONLY if you are just maintaining your weight.
📌Jicama, Turnip or Singkamas is ok ONLY if you are just maintaining your weight.
📌Rutabagas is ok ONLY if you are just maintaining your weight.
📌Radish is ok ONLY if you are just maintaining your weight.
📌Onion, Garlic, Ginger – High Carb pero kung gagamitin lang na pang-gisa, pwede na din. BUT siguraduhin na pampalasa lang. NOT ADVISABLE KUNG nagsstart ka pa lang and hindi pa narreach yung goal weight.

・FRUITS・
ALL FRUITS are high carb EXCEPT:
✔️All kinds of berries (strawberries, blueberries, raspberries.. etc)
✔️Lemon
✔️Lime
✔️Avocado
✔️Olives
✔️Grapefruit
✔️Tomatoes (raw dapat)
✔️Coconut
✔️Watermelon
📌LIMITED INTAKE PO TAYO SA FRUITS KAHIT ALLOWED PA SINCE MAY SUGAR/CARB CONTENT PA DIN SILA.
📌If you are doing 0g Carbs, skip muna sa fruits.

・NUTS・
✔️Pecans
✔️Brazil Nuts
✔️Macadamia Nuts
✔️Walnuts
✔️Hazelnuts
✔️Pine Nuts
✔️Almonds
✔️Peanuts
✔️Pistachios
✔️Cashews
📌Peanut butter, Almond butter, other types of nut butter is ok BUT make sure na walang other ingredient.

・CONDIMENTS AND ALTERNATIVES・
✔️Coconut Flour
✔️Almond Flour
✔️Psyllium Husk
✔️Ground Flax or Flax Meal.
✔️Coco Aminos (substitute for soy sauce)
✔️Shirataki Noodles
✔️Shirataki Rice
✔️Unsweetened Almond Milk
✔️Unsweetened Coconut Milk

・SUGARS and SWEETENERS・
✔️Stevia
✔️Sucralose
✔️Erythritol
✔️Monk Fruit Sweetener
✔️Dark Chocolates (minimum 70%)
✔️Cocoa Powder (100%)
📌If you are doing 0g Carbs, skip po muna sa sweeteners.
📌Iba-iba yung reaction ng katawan natin sa bawat sweeteners. Some are still in ketosis kahit gumamit ng any sweetener, others naman may specific sweetener na nakaka-out sakanila sa ketosis kaya observe ng maigi.

🧡

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Topics:
Low Carb and Intermittent Fasting for Beginners
Low Carb for Weight Loss
Low Carb for Diabetes
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EBOOK
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SOCIALS
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Disclaimer:
The information provided in this video is for general information purposes only and is not a substitute for professional medical advice, diagnosis or treatment.

All viewers of this content are advised to consult with the appropriate professionals before taking any actions based upon such information.

#KetoPh #LowCarb

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Weekly Meal Plan 4.19.26 – WellPlated.com

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By utilizing a weekly meal plan, you can ensure you and your family are maintaining healthy eating habits, exploring new recipes, and ultimately — saving time (and money!) in the grocery store and kitchen each week.

Weekly meal plan with images of six colorful dishes: beef stir fry, pasta primavera, chicken salad, butter chicken, pizza, salad.
A digital recipe organizer showing a shopping list and a collection of saved dessert recipes with images.A digital recipe organizer showing a shopping list and a collection of saved dessert recipes with images.

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Once you save the collection below, click here to access your saved collections!

Weekly Meal Plan

Grocery Costs

  • Ground Beef Stir Fry: $14.22—$3.56 per serving
  • Creamy Pasta Primavera: $15.18—$2.53 per serving
  • Avocado Chicken Salad: $12.74—$3.19 per serving
  • Lemon Butter Chicken: $14.08—$3.52 per serving
  • Grilled Naan Pizza: $6.72—$3.36 per serving
  • Spinach Strawberry Salad: $14.36—$2.39 per serving

Please note the grocery costs are only an estimate based on the recipe’s serving size and on ingredient prices of a local grocery store. The generated shopping list above includes items like spices and other pantry staples you most likely have on hand, so we have left them out of the grocery estimate. To keep costs down and streamline groceries, refer to any Meal Plan Suggestions listed in blue above.


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Weekly Meal Plan Frequently Asked Questions

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Click here to sign up to receive our Weekly Meal Plans straight to your inbox each Sunday. You’ll need to create an account to save them to your recipe box.

I Have a Big Family – Can I Adjust How Many People I am Planning For?

Yes! Our Weekly Meal Plans are created with a family of 4 in mind. To adjust this to fit the needs of your family, simply press the “+” or “-” symbols underneath each dish to adjust the servings amounts. Doing this will also automatically update your shopping list. You can also adjust serving amounts in the shopping list. For help with this, click here for tutorials. Still stuck? Reach out to us at hello@wellplated.com.

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Why Should I Meal Plan?

Do you ever catch yourself asking “what should we have for dinner?” multiple times a week? By utilizing our Healthy Meal Plans – ask no more! Meal planning for yourself and a family can be a burdensome task, so let us help! When you follow a weekly meal plan, you can streamline your groceries, use up leftovers in a timely manner, maintain healthy (but delicious!) eating habits, and save time and money each week.

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Sushruta Samhita Uttaratantra Chapter 59 Mūtrakṛchra Pratişedha (Treatment of Dysuria)


AIAPGET Points

        Eight types of Mutrakrichchra are – Vataja, Pittaja, Kaphaja, Tridoshaja, Abhighataja, Shakrudja, Ashmarija and Sharkaraja.

        In Vataja Mutrakrichchra – there is splitting pain, In Pittaja Mutrakrichchra – there is burning sensation and in Kaphaja Mutrakrichchra – there is heaviness of the scrotum, penis and urinary bladder.

        Symptoms of Abhighataja Mutrakrichchra are similar to symptoms of Vata Basti (Mutraghata).

        Symptoms of Shakrut Vighataja (Pratighataja) Mutrakrichchra are – Adhmana, Sashula Mutra Pravritti and Mutrasanga.

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The 59th chapter of Uttaratantra of Sushruta Samhita is named as Mūtrakṛchra Pratiședha. This chapter deals with Treatment of Dysuria.

अथातो मूत्रकृच्छ्रप्रतिषेधमध्यायं व्याख्यास्यामः ||१||
यथोवाच भगवान् धन्वन्तरिः ||२||

We will now expound Mütrakṛcchra pratisedha- treatment of dysuria, strangury; as revealed by the venerable Dhañvañtari.

Bheda – kinds

वातेन पित्तेन कफेन सर्वैस्तथाऽभिघातैः शकृदश्मरीभ्याम् |
तथाऽपरः शर्करया सुकष्टो मूत्रोपघातः कथितोऽष्टमस्तु ||३||

Mūtropaghāta or Mütrakṛcchra is of eight kinds. They are –

        one from each dosha – vataja, pittaja and kaphaja,

        one from all the three doshas together – tridoshaja,

        one by abhighata – trauma,

        one by sakrt – faeces,

        one by asmari – urinary calculus and

        one by sarkara – urinary gravel

These conditions are very difficult to cure.

Lakşana – clinical features

अल्पमल्पं समुत्पीड्य मुष्कमेहनबस्तिभिः |
फलद्भिरिव कृच्छ्रेण वाताघातेन मेहति ||४||
हारिद्रमुष्णं रक्तं वा मुष्कमेहनबस्तिभिः |
अग्निना दह्यामानाभैः पित्तघातेन मेहति ||५||
स्निग्धं शुक्लमनुष्णं च मुष्कमेहनबस्तिभिः |
संहृष्टरोमा गुरुभिः श्लेष्माघातेन मेहति ||६||
दाहशीतरुजाविष्टो नानावर्णं महुर्मुहुः |
ताम्यमानस्तु कृच्छ्रेण सान्निपातेन मेहति ||७||

Mutrakrcchra Type Symptoms
Vataja Mutrakrcchra elimination of little quantities of urine, often,

presence of splitting pain in the scrotum, penis, urinary bladder and

elimination of urine with difficulty

Pittaja Mutrakrcchra elimination of yellow coloured urine,

urine is hot and red,

presence of burning sensation in the scrotum, penis and urinary bladder

Kaphaja Mutrakrcchra the voided urine is unctuous and white in colour,

urine is not hot (cold),

presence of horripilation and

feeling of heaviness of the scrotum, penis and bladder

Sannipataja Mutrakrcchra elimination of urine with difficulty,

urine of many colours is eliminated, often

presence of burning sensation or cold,

presence of pain and loss of consciousness

मूत्रवाहिषु शल्येन क्षतेष्वभिहतेषु च |
स्रोतःसु मूत्राघातस्तु जायते भृशवेदनः ||८||
वातबस्तेस्तु तुल्यानि तस्य लिङ्गानि लक्षयेत् |

Abhighataja Mutrakrcchra –

Dysuria arises when the urinary passage is injured by foreign bodies.

Its symptoms are –

        urination is very painful,

        presence of other symptoms which are similar to vatabasti (described in the previous chapter)

शकृतस्तु प्रतीघाताद्वायुर्विगुणतां गतः ||९||
आध्मानं च सशूलं च मूत्रसङ्गं करोति हि |
अश्मरीहेतुकः पूर्वं मूत्राघात उदाहृतः ||१०||

Sakrt janya mutrakrcchra – When a person retains faeces for long periods of time, vata would get aggravated.

Symptoms include –

        flatulence,

        painful urination and

        obstruction to micturition

Asmari janya mutrakrcchra – Mutraghata or Mutrakrcchra caused by asmari – urinary calculus has been described earlier in Nidana Sthana – chapter 3.

अश्मरी शर्करा चैव तुल्ये सम्भवलक्षणैः |
शर्कराया विशेषं तु शृणु कीर्तयतो मम ||११||
पच्यमानस्य पित्तेन भिद्यमानस्य वायुना |
श्लेषमणोऽवयवा भिन्नाः शर्करा इति सञ्ज्ञिताः ||१२||
हृत्पीडा वेपथुः शूलं कुक्षौ वह्निः सुदुर्बलः |
ताभिर्भवति मूर्च्छा च मूत्राघातश्च दारुणः ||१३||
मूत्रवेगनिरस्तासु तासु शाम्यति वेदना |
यावदन्या पुनर्नैति गुडिका स्रोतसो मुखम् ||१४||
शर्करासम्भवस्यैतन्मूत्राघातस्य लक्षणम् |१५|

In terms of causes and symptoms, asmari – urinary calculus and sarkara – urinary gravel are similar. Now, I will explain special symptoms of sarkara (dysuria caused by gravel), and listen to the same.

Sarkara i.e. urinary gravel is formed when Asmari – calculus is cooked by pitta, broken into pieces by vata and separated into parts by kapha.

Below mentioned symptoms are caused by sarkara –

        pain in the region of the heart,

        shivering,

        abdominal pain,

        weakness of digestive fire,

        fainting and

        severe dysuria

Pain subsides when the urge for urination is cleared and when the urinary passage is not blocked by another lump or gravel.

These are the symptoms of mutrakrcchra caused by asmari and sarkara.

Cikitsa: Treatments

चिकित्सितमथैतेषामष्टानामपि वक्ष्यते ||१५||

Now, the treatment of these eight kinds of mutrakrcchra will be described.

अश्मरीं च समाश्रित्य यदुक्तं प्रसमीक्ष्य तत् |
यथादोषं प्रयुञ्जीत स्नेहादिमपि च क्रमम् ||१६||

Treatments of asmari like oleation etc. described previously in chikitsa sthana chapter 7 should also be administered in these diseases. The treatments should be done according to the doshas.

Vataja mūtrakṛcchra cikitsă

श्वदंष्ट्राश्मभिदौ कुम्भीं हपुषां कण्टकारिकाम् |
बलां शतावरीं रास्नां वरुणं गिरिकर्णिकाम् ||१७||
तथा विदारिगन्धादिं संहृत्य त्रैवृतं पचेत् |
तैलं घृतं वा तत् पेयं तेन वाऽप्यनुवासनम् ||१८||
दद्यादुत्तरबस्तिं च वातकृच्छ्रोपशान्तये |१९|

Decoction of the below mentioned ingredients is prepared –

        Svadamstra,

        Asmabheda,

        Kumbhi,

        Hapusa,

        Kantakarika,

        Bala,

        Satavari,

        Rasna,

        Varuna,

        Girikarnika and

        Other herbs of Vidarigandhadi Gana group

With this decoction and three kinds of fats i.e. oil, ghee and muscle fat together is processed so as to prepare their Trivrt Sneha.

Alternatively, only taila – oil or ghrta – ghee may be cooked with this decoction and their sneha is prepared.

This is used for drinking, oil enema or urethral enema. This recipe cures dysuria caused by vata.

श्वदंष्ट्रास्वरसे तैलं सगुडक्षीरनागरम् ||१९||
पक्त्वा तत् पूर्ववद्योज्यं तत्रानिलरुजापहम् |२०|

Oil is boiled and processed with fresh juice of svadamstra, guda, ksira and nagara. This oil may be used as indicated earlier. This cures dysuria caused by vata.

Pittaja mutrakrcchra cikitsă

तृणोत्पलादिकाकोलीन्यग्रोधादिगणैः कृ(शृ)तम् ||२०||
पीतं घृतं पित्तकृच्छ्रं नाशयेत क्षीरमेव वा |
दद्यादुत्तरबस्तिं च पित्तकृच्छ्रोपशान्तये ||२१||

Decoction is prepared with the herbs belonging to the below mentioned groups –

        Trna Pancamula,

        Utpaladi Gana,

        Kakolyadi Gana and

        Nyagrodhadi Gana

Ghee is cooked with this decoction so as to prepare medicated ghee. Alternatively milk may be boiled with these herbs and medicated milk is prepared.

When these recipes are consumed, they cure dysuria. The same may be administered as urethral enema. It cures dysuria caused by pitta.

एभिरेव कृतः स्नेहस्त्रिविधेष्वपि बस्तिषु |
हितं विरेचनं चेक्षुक्षीरद्राक्षारसैर्युतम् ||२२||

Oil or ghee prepared with the same herbs should be used for all three kinds of enema i.e. niruha (decoction), anuvasana (unctuous) and uttara (urethral) basti. Similarly, purgative recipes too shall be given along with juice of sugarcane, milk or juice of draksha. These recipes are ideal for producing purgation.

Kaphaja mūtrakṛcchra cikitsă

सुरसोषकमुस्तादौ वरुणादौ च यत् कृतम् |
तैलं तथा यवाग्वादि कफाघाते प्रशस्यते ||२३||

Decoction should be prepared with the below mentioned groups of herbs –

        surasadi gana

        usakadi gana,

        mustadi gana and

        varunadi gana

Medicated oil is prepared with this decoction.

This oil is beneficial in treatment of dysuria caused by kapha.

Yavagu etc. prepared from these herbs is also beneficial in this condition.

Sannipätaja kṛcchra cikitsā

यथादोषोच्छ्र्यं कुर्यादेतानेव च सर्वजे |
फल्गुवृश्चीरदर्भाश्मसारचूर्णं च वारिणा ||२४||
सुरेक्षुरसदर्भाम्बुपीतं कृच्छ्ररुजापहम् |२५|

The same herbs shall be used suitably in the treatments of dysuria caused by all the three doshas together.

Powder of Phalgu, Vrschira, Darbha and Asmasara (Shilajatu) should be prepared. This powder should be consumed mixed with either water, beer, sugarcane juice or decoction of darbha. It cures the discomfort of dysuria caused by all the three doshas together.

Abhighataja kṛcchra cikitsa

तथाऽभिघातजे कुर्यात् सद्योव्रणचिकित्सितम् ||२५||

The treatments indicated for accidental wounds should be adopted in treating dysuria due to injury.

Sakrija kṛcchra cikitsa

मूत्रकृच्छ्रे शकृज्जाते कार्या वातहरी क्रिया |
स्वेदावगाहावभ्यङ्गबस्तिचूर्णक्रियास्तथा ||२६||

Below mentioned treatments mitigating vata shall be administered in the treatment of dysuria caused by faeces –

        sudation,

        tub-bath,

        anointing or massage with oils,

        enema and

        consuming powder of herbs meant to mitigate vata

Asmari- Sarkaraja kṛcchra cikitsa

ये त्वन्ये तु तथा कृच्छ्रे तयो प्रोक्तः क्रियाविधिः ||२७||

Treatments which have already been described in Chikitsa Sthana, Chapter 7 shall be administered in treatment of the other two kinds of dysuria i.e. those caused due to asmari and sarkara.

इति श्री सुश्रुतसंहितावामुत्तरतन्त्रान्तर्गत कायचिकित्सातन्त्रे मूत्रकृच्छ्रप्रतिषेधो नाम (एकविंशतितमोऽध्यायः, आदितः) एकोनषष्टितमोऽध्यायः।।५९।।

Thus ends the fifty ninth chapter by name Mütrakrechra pratişedha- in Uttara sthana of Susruta samhita.

4.17 Friday Faves – The Fitnessista

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Hi friends! Happy Friday! What do you have going on this weekend? I’m being *fun mom* today with a school event and taking Liv and her friends to the fair, and the rest of the weekend we have NOTHING. Last weekend was wild, so I’m pumped to have some downtime to catch up on work and lounge by the pool. I’d love to hear what you’re up to!

Some pics from lately:

Our friends had a Mustache and Wig party that was super fun. I was hoping the Pilot would shave the stache after this, but alas… it is still here.

It’s time for the weekly Friday Faves roundup! This is where I share some of my favorite finds from the week and around the web. I always love hearing about your faves, too, so please shout out something you’re loving in the comments section below.

4.17 Friday Faves

Fashion, beauty, random:

Korean skincare! You guys know Liv is obsessed with all things K Pop and she loves to visit the stores to look at all of the merch/albums, etc. I’m happy to take her because I love looking at the skincare products. While I’m pretty happy with my skincare routine, I always like to try new things, so I picked up this Vitamin C gel (you pop the capsule on your hand and add the gel) and this serum, which I plan to use on my veiny dinosaur hands.

Obsessed with this set.

Winky Lux is on sale this week!! The girls and I looooove their ph lip balm; it changes color to match you. It’s so cool that it looks different on all of us! They sent me some of their new bloom eye shadows to try and they are gorgeous (and totally fine for my sensitive eyes).

Got these sandals from Amazon and while I’ll save you from the feet pics, they are SO cute and comfortable. They look expensive and were like $40.

Picking up the latest Vivrelle delivery from the UPS store tonight – I wasn’t here when they tried to deliver it- and I’m sooooooo excited.

Read, watch, listen:

Check out this week’s podcast episode here. I’m asking Dr. Turegano all of our burning skincare questions, like her thoughts on Botox and sunscreen. I’ve done a bad job shouting out podcast episodes lately, but there have been some really great interviews if you’re looking to catch up.

Can’t wait for the new Devil Wears Prada!

What are your holy grail skincare products?

Fitness, health, and good eats:

Thistle meals have been saving me lately. The days have been so busy and I was eating random things I could find. This ensures that I have a real, nutritious lunch waiting for me. You can try it here!

Try these homemade gelatin gummies!

Thank you so much for stopping by the blog today! Have an amazing weekend and I’ll see ya soon!

xoxo

Gina

Best High-Protein Breakfast Smoothie Recipe


Start your day off right with a protein-packed breakfast smoothie that’s filling, balanced, and seriously delicious. Made with fruit, oats, protein powder, almond milk, and a spoonful of peanut butter, this easy smoothie is rich in protein and fiber to help keep you full all morning long.

I make this healthy smoothie weekly, especially on busy mornings or after a workout, because it’s quick, satisfying, and tastes like a treat while still feeling like a wholesome breakfast.

Here’s why this smoothie is one of my go-to healthy breakfast ideas:

  • Perfect flavor combo: Strawberry, banana, peanut butter, and vanilla protein powder come together for a smoothie that tastes like a strawberry peanut butter milkshake.
  • High in protein: With 12 grams of protein per serving, this protein smoothie keeps me full and energized throughout the morning.
  • Tastes like dessert: Even though the recipe uses wholesome ingredients, this smoothie has a sweet, creamy flavor that tastes indulgent.
  • Great for busy mornings: It comes together in minutes and is perfect for breakfast on the go.

My husband and I always make smoothies for breakfast, and this one is by far the TASTIEST and extremely filling. Thank you!
– Emily

“I make this every week 😊 so easy and tasty!”
– Cassia

healthy breakfast smoothie being made in the Vitamix

Here’s what you’ll need for this filling, flavorful, healthy breakfast smoothie:

  • Frozen banana: Using frozen banana helps make the fruit smoothie extra cold and milkshake-like. Love bananas? Try my classic Banana Smoothie.
  • Frozen strawberries: Frozen berries add bright flavor, vitamin C, and natural sweetness while keeping things refreshing. To go all-in on strawberries, try my Strawberry Smoothie.
  • Rolled oats: These add fiber, whole grains, and extra staying power to help keep you full longer. 
  • Protein powder: I like vanilla best here, but use your favorite or browse my guide to the best protein powders.
  • Peanut butter: Adds healthy fats, richness, and that irresistible peanut butter flavor. If you love this flavor combo, try my Peanut Butter Banana Smoothie.
  • Almond milk: Any kind of milk works, including dairy, oat, or soy milk, but I like almond milk to keep my smoothie low-fat and calcium-rich.

A few simple tips will help you get a smooth, creamy, and perfectly balanced morning smoothie every time:

  • Use frozen fruit. Frozen bananas and strawberries create that thick, creamy texture without needing ice cubes, which can water things down.
  • Prep fresh fruit ahead of time. I like to slice bananas and portion berries into Stasher bags so everything is ready to blend when I need a quick breakfast.
  • Add oats for staying power. Rolled oats thicken the smoothie and add fiber and whole grains to help keep you full longer.
  • Include healthy fats. A spoonful of peanut butter adds richness with minimal saturated fat to help make the smoothie more satisfying and balanced.
  • Use a high-speed blender. A good quality blender is a must! I have a Vitamix, and love that it acts as a blender, food processor, and mixer all in one.
  • Adjust consistency as needed. If the smoothie is too thick, add a splash of milk. Too thin? Toss in a few extra frozen strawberries or a bit more banana.
healthy breakfast smoothie ingredients

This creamy smoothie recipe is super easy to customize depending on what you’re craving:

  • Make it green: Add a handful of spinach or kale for an extra boost of greens. You won’t even be able to taste the veggies! Browse my green smoothie recipes for more ideas, or start with my favorite Avocado Smoothie with spinach and banana.
  • Use any milk: Almond milk keeps this smoothie light, but oat milk, soy milk, coconut milk, or regular dairy milk all blend in well. Coconut water would make it much less creamy.
  • Swap the nut butter: Try almond butter, cashew butter, or sunflower seed butter in place of peanut butter for a different flavor or allergy-friendly option.
  • Try different fruit: Replace the strawberries with blackberries, raspberries, or mixed berries. I like my Blueberry Smoothie with flaxseed for an antioxidant boost.
  • Boost the healthy fats: Add chia seeds or flaxseed for extra fiber and omega-3s.
  • Make it sweeter: For a sweeter smoothie, blend in a drizzle of honey or maple syrup to taste.
  • Switch up the protein powder: I like vanilla protein powder to add sweetness, but chocolate or unflavored protein powder can also work, depending on the flavor you want.

Looking for high-protein breakfast ideas? Browse my favorite protein shakes.

healthy breakfast smoothie ingredients being poured in the Vitamix

Why are smoothies good for breakfast?

Smoothies are a great breakfast option because they’re quick to make and easy to customize. Use oats to make a more filling oatmeal smoothie that keeps you satisfied longer. Whether enjoyed in a glass or turned into a smoothie bowl, they’re a simple way to start the day with balanced nutrition.

Can you make a breakfast smoothie the night before?You can make breakfast smoothies the night before and store them in the refrigerator in a sealed jar or container. This is especially helpful for weekly meal plans or prepping busy weekday breakfasts ahead of time. Just shake or stir before serving, since some separation may happen overnight.

healthy breakfast smoothie in glass drizzled with peanut butter

  • Place everything into a high-speed blender.

  • Blend on high, scraping down the sides as needed, until smooth.

  • Serve immediately!

I recommend enjoying this smoothie immediately after blending, but you can store it briefly in the fridge if needed.
Almond milk keeps it light, but any milk works well, including dairy milk or oat milk. If I’m using Greek yogurt in yogurt smoothie variations, I’ll sometimes reduce the milk slightly for thickness.

[adthrive-in-post-video-player video-id=”6vhJ71Am” upload-date=”2018-10-05T00:00:00.000Z” name=”The Best Breakfast Smoothie” description=”Start your day off right with this protein-packed healthy breakfast smoothie. Filled with fruit, oats, protein powder, almond milk and a little hit of peanut butter, this breakfast smoothie of all breakfast smoothies will keep you feeling satisfied til lunch.”]

Calories: 204 kcal, Carbohydrates: 29 g, Protein: 12 g, Fat: 6 g, Fiber: 6 g, Sugar: 13 g

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

Perfect Day Diet Chart For Pregnant Women || Dr Swapna Chekuri || #shorts

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“Looking for a healthy diet plan during pregnancy? Our daily diet chart has got you covered! From nutrient-rich foods to portion sizes, we’ve got tips for each trimester. Stay healthy for yourself and your little one. #pregnancydiet #healthylifestyle #babybump #nutritiontips #momtobe”
Morning:

A bowl of fortified cereal with milk
A banana or other fresh fruit
A glass of orange juice or another source of vitamin C
Afternoon:

A turkey or chicken sandwich with whole wheat bread, lettuce, and tomato
A side of raw vegetables, like baby carrots or sliced bell peppers
A glass of water or a low-sugar drink
Evening:

Grilled or baked salmon with brown rice and steamed vegetables, like broccoli or asparagus
A small salad with leafy greens and other colorful veggies
A glass of water or a low-sugar drink
Night:

A small bowl of low-fat yogurt or cottage cheese with mixed berries or sliced fruit
A handful of whole-grain crackers or a small serving of popcorn
A glass of water or herbal tea
Note that these are just suggestions, and pregnant individuals should always consult with their healthcare provider for personalized dietary recommendations.
For more details call:
Kothapet : +91 93 9797 3737
Gachibowli : +91 80744 09709

Dr.Swapna Chekuri,
Fertility Specialist, Gynaecologist & Laparoscopic Surgeon
Masters in Reproductive Medicine, Homerton University, U.K

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