The Lifestyle Diet

Dr. James Krider

Smoothies

Very Berry Citrus

Recipes

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Very Berry Citrus

Servings 1 serving
Calories 340kcal

Ingredients

  • 2 cups spinach raw
  • 2 oranges
  • ¾ cup strawberries
  • ¾ cup blueberries
  • 1 banana medium
  • 2 cups water

Instructions

  • Blend the spinach, oranges, and water until smooth.
  • Add the strawberries, blueberries, and banana and blend.

Nutrition

Nutrition Facts
Very Berry Citrus
Amount Per Serving (1147 g)
Calories 340 Calories from Fat 14
% Daily Value*
Fat 1.5g2%
Sodium 60mg3%
Potassium 1470mg42%
Carbohydrates 85g28%
Fiber 18g75%
Sugar 46g51%
Protein 6g12%
Calcium 269mg27%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

Totally Tropical Smoothie

Recipes

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Totally Tropical Smoothie

Servings 4 servings
Calories 180kcal

Ingredients

  • 2 mangos
  • 3 banana medium
  • 1 cup pineapple water pack
  • 1 oz kale chopped, raw
  • 1 cup coconut water

Instructions

  • Mix all ingredients in a blender and pulse for 60 seconds.

Nutrition

Nutrition Facts
Totally Tropical Smoothie
Amount Per Serving (321 g)
Calories 180 Calories from Fat 9
% Daily Value*
Fat 1g2%
Sodium 70mg3%
Potassium 754mg22%
Carbohydrates 44g15%
Fiber 5g21%
Sugar 31g34%
Protein 3g6%
Calcium 50mg5%
Iron 0.92mg5%
* Percent Daily Values are based on a 2000 calorie diet.

Spinach, Blueberry & Peach Smoothie

Recipes

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Spinach, Blueberry & Peach Smoothie

Servings 1 serving
Calories 220kcal

Ingredients

  • 2 cups spinach raw
  • 1 cup blueberries
  • 2 cups bottled water
  • 1 cup peach water pack
  • 1 tbsp chia seed

Instructions

  • Freeze the spinach, blueberries and peaches.
  • Add water to the mixer, then the spinach and then the fruit.
  • Blend until smooth.

Nutrition

Nutrition Facts
Spinach, Blueberry & Peach Smoothie
Amount Per Serving (935 g)
Calories 220 Calories from Fat 54
% Daily Value*
Fat 6g9%
Sodium 65mg3%
Potassium 688mg20%
Carbohydrates 43g14%
Fiber 13g54%
Sugar 26g29%
Protein 6g12%
Calcium 200mg20%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

Peach Pie Smoothie

Recipes

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Peach Pie Smoothie

Servings 1 serving
Calories 220kcal

Ingredients

  • ½ cup almond milk
  • 4.4 oz nonfat plain greek yogurt
  • 1 tbsp honey local
  • ¼ tsp pure vanilla extract
  • ⅛ tsp cinnamon
  • ⅛ tsp nutmeg ground
  • ⅛ tsp ginger ground
  • 1 cup peach frozen

Instructions

  • Add all ingredients in order.
  • Blend and enjoy.

Nutrition

Nutrition Facts
Peach Pie Smoothie
Amount Per Serving (301 g)
Calories 220 Calories from Fat 18
% Daily Value*
Fat 2g3%
Cholesterol 5mg2%
Sodium 105mg5%
Potassium 484mg14%
Carbohydrates 38g13%
Fiber 3g13%
Sugar 34g38%
Protein 15g30%
Calcium 376mg38%
Iron 0.8mg4%
* Percent Daily Values are based on a 2000 calorie diet.

Oatmeal Smoothie

Recipes

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Oatmeal Smoothie

Servings 1 serving
Calories 370kcal

Ingredients

  • ¼ cup Steel cut oats oatmeal
  • 1 banana medium
  • ½ cup almond milk original, unsweetened
  • 1 tbsp peanut butter ½ serving
  • ½ tsp vanilla extract
  • ½ tsp cinnamon
  • ⅛ tsp kosher salt coarse

Instructions

  • Place the oats at the bottom of the blender and pulse until finely ground.
  • Now add the banana, milk, peanut butter, vanilla, cinnamon, and salt.
  • Blend until smooth and creamy.
  • ½

Notes

OPTIONAL: If you really need the sweetness, you can add up to ½ tbsp pure maple syrup. Doing this raises the calories from 378 with 21 grams of sugar, to 403 and 27 grams of sugar.

Nutrition

Nutrition Facts
Oatmeal Smoothie
Amount Per Serving (175 g)
Calories 370 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 1.5g9%
Sodium 350mg15%
Potassium 518mg15%
Carbohydrates 62g21%
Fiber 9g38%
Sugar 20g22%
Protein 10g20%
Calcium 259mg26%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

Kale, Spinach & Berry Smoothie

Recipes

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Kale, Spinach & Berry Smoothie

Servings 1 serving
Calories 170kcal

Ingredients

  • 1 cup water
  • 1 cup kale packed
  • 1 cup spinach packed
  • 1 cup blueberry wild
  • ½ banana frozen, medium

Instructions

  • Add all ingredients in order presented to the blender.
  • Start on low speed then increase to maximum speed for 45 – 60 seconds.

Nutrition

Nutrition Facts
Kale, Spinach & Berry Smoothie
Amount Per Serving (533 g)
Calories 170 Calories from Fat 9
% Daily Value*
Fat 1g2%
Sodium 60mg3%
Potassium 803mg23%
Carbohydrates 40g13%
Fiber 11g46%
Sugar 9g10%
Protein 4g8%
Calcium 181mg18%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

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