10 ounces skim milk or plain soy milk
1 tbs peanut butter
1 banana
Combine all in blender until smooth
Add 6 ice cubes for thicker consistency
Posts tagged snacks
Peanut Butter Banana Smoothie
Artichoke, Kalamata Olive Salad..
Put all of these together.. And enjoy.
My favorite kind of salad:
- 1 tbsp shaved provolone cheese (optional) .
- 1 tbsp red onions, sliced .
- 2 tbsps baked kalamata olives .
- 1/4 c grape tomatoes, halved .
- 1 c sliced romaine lettuce .
- 1/4 c marinated artichoke hearts .
- 1 tsp balsamic vinegar, or a Greek dressing of your choice.
Tomato-Artichoke Bruschetta
This mixture could also be used for a pasta sauce.. 
Serves 4
Prep time: 7 mins
Cook time: 2 mins
You will need:
2 ripe tomatoes
1 clove garlic
1 cup frozen artichoke hearts, thawed & drained
1/2 cup chopped fresh parsley
1/4 cup chopped toasted walnuts
1/2 lemon, juiced & zested
1/4 cup plus 1 teaspoon extra-virgin olive oil
1/4 cup freshly grated parmesan
salt & pepper to taste
4 thick slices of ciabatta bread
Preheat the broiler. Coarsely chop the tomatoes & garlic. Place in food processor along with the artichokes, parsley, walnuts, lemon juice & zest, 1/4 cup of the olive oil, Parmesan, salt, and pepper. Pulse until combined but still chunky.
Place the slices of bread on a cookie sheet and broil until golden on both sides. Lightly brush the slices with the remaining 1 teaspoon of olive oil. Spread the tomato-artichoke mixture on top and serve.
Nutrition facts/serving:
(1 slice): 340 calories, 23 g fat (58% of calories), 3 g saturated fat, 28 g carbs, 9 g protein, 4g fiber, 91 mg calcium, 2 mg iron, 336 mg sodium.
How many calories for breakfast lunch & dinner?
I was reading one of my older Fitness Magazines and I came across an article that said you should eat about 350 calories for breakfast, about 400 for lunch, about 450 for dinner, and under 150 for a snack. Its hard to count calories, especially when you like to cook at home often, so here are a couple recipes I have found that fall under the suggested calorie limits and taste amazing. =)
Breakfast – 350 calories
Banana & Honey Smoothie
1 cup light vanilla soy milk
1 small banana
1 tbs honey
2 tbs old-fashioned oatmeal
1 tbs ground flaxseeds
Blend together until smooth
Tomato-Basil Ricotta Toast
2 slices whole-grain bread
1/2 cup low-fat ricotta cheese
5 fresh basil leaves
4 slices tomato
Toast bread & spread with cheese.
Top with basil and tomato.
Lunch – 400 calories
Avocado & Black-Bean Wrap
2 whole-wheat tortillas
3/4 cup canned black beans, rinse & drain
1/5 avocado, chopped coarsely
2 tbs salsa
1 cup romaine lettuce
Wrap black beans, avocado, salsa & lettuce together
Balsamic Chicken Salad Pita
1 cup precooked, diced chicken
2 tbs balsamic vinegar
1/4 cup chopped scallions
1 large stalk celery, chopped
1 whole-wheat pita
1 cup mixed salad greens
Mix chicken, vinegar, scallions & celery.
Fill pita with mixture & salad greens
Takeout!! Panera
Black-bean soup
1/2 Classic Cafe Salad
w/ fat-free poppy-seed dressing
Dinner – 450 calories
Garlic-Basil Shrimp & Zucchini Pasta
1 cup whole-wheat pasta noodles
3 ounces frozen precooked & shelled shrimp, thawed
1 cup chopped zucchini
2 tbs chopped fresh basil
2 garlic cloves, minced
1 tbs olive oil
Cook pasta. Mix hot noodles with remaining ingredients.
Artichoke & Tomato Panzanella Salad
2 slices whole-grain bread
1 cup chopped canned artichokes, rinsed & drains
1 cup chopped fresh tomato
1/2 cup canned white beans, rinsed & drains
2 tbs low-fat italian vinaigrette dressing
Toast bread and cut into small squares.
Add artichokes, tomatoes, beans, bread squares and dressing and combine.
Takeout!! Sushi
Miso Soup (1 cup)
Tuna Roll (6 pieces)
Small seaweed salad
Snacks – Under 150 calories (2 a day)
1. Skinny Cow Vanilla Ice Cream Sandwich
2. 14 almonds & a small apple, peeled
3. 1/2 cup raspberry sorbet
4. 12-ounce caramel frappuccino light (no whipped cream!)
5. 1 ounce chocolate covered almonds
6. 100-calorie mini bag of popcorn
7. 1 ounce string cheese & 4 whole-grain crackers
8. Root beer float (1/2 cup vanilla frozen yogurt, 12 ounces diet root beer)
Good For You Drinks
2% or less
Milk contains:
Calcium, Protein, Potassium, Vitamin A & B12 & D
Riboflavin, Niacin, Phosphorus
Orange Juice
Just one glass of orange juice contains:
A full day’s supply of vitamin C
As much potassium as a banana
A good source of folate
Fruit Smoothies
Easy Smoothie Recipes
Smoothies contain tons of fruit which means lots of nutrients.
Green Tea Soda
If you are looking a healthy, refreshing cold drink alternative this is for you. Try it.
4 Green Tea Bags (I used Republic of Tea Wild Berry Plum Green Tea)
4 Cups Boiling Water
Pyrex Measuring cup
3 Teaspoons Agave Syrup
4 Cups Natural Sparkling Mineral Water
Place tea bags in Pyrex measuring cup. Pour boiling water over tea bags. Stir in Agave Syrup, Place in refrigerator about 1 hour to cool. Remove tea and take out tea bags. For each serving, pour half a glass of tea into tall glass. Fill rest of glass with sparkling mineral water. Add ice.
4 Cups Boiling Water
Pyrex Measuring cup
3 Teaspoons Agave Syrup
4 Cups Natural Sparkling Mineral Water
Place tea bags in Pyrex measuring cup. Pour boiling water over tea bags. Stir in Agave Syrup, Place in refrigerator about 1 hour to cool. Remove tea and take out tea bags. For each serving, pour half a glass of tea into tall glass. Fill rest of glass with sparkling mineral water. Add ice.
Strawberry Shake
2 cups milk
1 tbsp honey
1 tsp vanilla extract
1 cup frozen strawberries
1 tbsp honey
1 tsp vanilla extract
1 cup frozen strawberries
In a blender, combine milk, honey, vanilla and frozen strawberries.
Blend until smooth. Pour into glasses and serve.
Healthy TV Snacks
Sweet Maple Popcorn
Drizzle 5 teaspoons pure maple syrup over 1 3/4 cups hot air-popped popcorn. Sprinkle with salt, if desired.
Bonus: This sweet snack contains fiber, a waist whittler that’s also good for your ticker.
Chocolate Yogurt Pops
In a blender, puree 1 1/2 cups lowfat vanilla yogurt, 1/3 cup cold water, 2 packets sweetened cocoa powder mix and 2 tablespoons unsweetened cocoa powder. Pour into four 4-ounce ice-pop molds. Freeze overnight.
Bonus: These pops pack protein, key for building muscles, as well as calcium, which helps maintain strong bones.
Banana Berry Smoothie
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| 8 ounces frozen mixed berries 2 small bananas, peeled, cut into 2-inch pieces, and frozen 6 ounces vanilla yogurt, preferably whole milk 1 cup whole milk 1 to 2 tablespoons honey Add all ingredients to blender and puree until smooth. Pour into glasses and serve immediately. |
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