Keto Diet Smoothies and Shakes Cookbook

Keto
Diet Smoothies and Shakes

Cookbook:

Delicious and Healthy Ketogenic

Diet Smoothies and Shakes Recipes
that Everyone Can Make at Home

By Jessica Morris
© Copyright 2018 by Jessica Morris - All rights reserved.
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Table Of Contents

What Is the Ketogenic Diet?
Is the Ketogenic Diet for You?
How Does Ketogenic Work?
KETO CHOCOLATE SMOOTHIE & SHAKE
Choco Peanut Butter Shake
Chocolate Breakfast Milkshake
Coconut Peanut Butter Milkshake
Choco Spinach Peanut Butter Smoothie
Chocolate Coconut Smoothie
Apple Peanut Butter Shake
Choco Fat Bomb Smoothie
Delicious Almond Protein Shake
Chocolate Avocado Smoothie
Choco-Almond Butter Shake
Yummy Chocolate Shake
Chocolate Raspberry Smoothie
Healthy Chocó Chia Smoothie
Chocolate Cinnamon Smoothie
Coconut Chocolate Shake
Chocolate Blackberry Shake
Berry Chocolate Smoothie
Strawberry Chocolate Smoothie
Cinnamon Almond Butter Shake
Strawberry Avocado Smoothie
KETO BERRY SMOOTHIE & SHAKE
Mix Berry Shake
Mixed Berry Smoothie
Avocado Berry Smoothie
Strawberry Milkshake
Raspberry Smoothie
Mixed Berry Spinach Smoothie
Coconut Triple Berry Smoothie
Spinach Blueberry Smoothie
Cream Cheese Raspberry Milkshake
Strawberry Protein Smoothie
Delicious Strawberry Cheesecake Smoothie
Easy Coconut Strawberry Smoothie
Yummy Coconut Strawberry Shake
Peanut Butter and Strawberry Smoothie
Nutritious Strawberry Smoothie
Classic Strawberry Shake
Simple Strawberry Blueberry Smoothie
Smooth Avocado Strawberry Smoothie
Ginger Strawberry Rhubarb Smoothie
Strawberry Maca Smoothie
Avocado Blueberry Smoothie
Chia Coconut Blueberry Smoothie
Blueberry Almond Butter Smoothie
Blueberry Protein Smoothie
Blueberry Almond Shake
Lemon Ricotta Blueberry Smoothie
Peanut Butter Blueberry Smoothie
Peanut Butter Raspberry Smoothie
Protein Raspberry Shake
Raspberry Almond Smoothie
Lemon Avocado Raspberry Smoothie
Lime Raspberry Smoothie
Delicious Raspberry Cheesecake Smoothie
Coconut Blackberry Shake
Chia Blackberry Smoothie
KETO SMOOTHIE
Avocado Smoothie
Spinach Cucumber Smoothie
Green Breakfast Smoothie
Healthy Green Smoothie
Spinach Lemon Coconut Smoothie
61-Kale Coconut Smoothie
Delicious Cinnamon Roll Smoothie
Almond Milkshake
Delicious Pumpkin Smoothie
Matcha Mint Smoothie
Avocado Berry Spinach Smoothie
Healthy Turmeric Milkshake
Avocado Cauliflower Protein Shake
Delicious Peppermint Smoothie
Lemon Strawberry Avocado Smoothie
Protein Rich Smoothie
Almond Caramel Smoothie
Rhubarb Smoothie
Blackcurrant Strawberry Smoothie
Keto Green Smoothie
Keto All in One Smoothie
Pumpkin Protein Smoothie
Green Protein Smoothie
Refreshing Mint Smoothie
Lime Spinach Cottage Cheese Smoothie
Creamy Pumpkin Spice Smoothie
Matcha Green Tea Smoothie
Cucumber Tomato Smoothie
Healthy Purple Detox Smoothie
Cilantro Cucumber Avocado Smoothie
Fresh Mint Spinach Avocado Smoothie
Berry Cantaloupe Smoothie
Cream Cheese Pumpkin Shake
Choco Cherry Smoothie
Choco Mexican Shake
What Is the Ketogenic Diet?

The ketogenic diet is also known as the low carb diet. It encourages the body
to produce ketones from fats in the liver, which are then used by the body as a
source of energy in the absence of glucose or sugar. When you eat foods that
are high in carbohydrates, your body produces two biochemical compounds:

• Glucose: A simple sugar that is used by the cells as a source of energy.
• Insulin: A hormone that “pushes” the glucose from the bloodstream to
the cells so that it [glucose] can be converted into energy.

Glucose is used as a primary source of energy, an excess of it is converted
into fats and is stored in many organs such as the liver and adipose tissues.
What if you could use up the stored fat as a source of energy and, in doing so,
be able to deal with your weight issues? This is where the ketogenic diet
comes in.

Ketosis is a natural process that the body goes through. It is part of our
survival mechanisms allowing us to survive for days when our food intake is
low. During this state, the body produces ketones from the breakdown of fats
in the liver.

While it is convenient to fast so that the body can use up most of its fat
reserves, not everyone can do fasting. By using and working on the principles
of ketosis, the ketogenic diet mimics the metabolic state of ketosis without the
hunger.

Look at it this way, if your diet is based primarily on carbs, this then drives
the usual metabolic pathway, so you end up storing excess glucose into
different parts of the body as fat. Carbs are neither good, nor bad but if you
consume too many they can lead to problems like obesity, Type 2 diabetes,
and cardiovascular disease.

By eating fewer carbs, you induce your body to the state of ketosis thus
making it easier for the body to tap into the stored fat reserves it already has
on hand. But getting yourself into the state of ketosis is never easy. Either you
go on fasting for days or you cut down your carb intake to 50 grams daily,
which is equivalent to around 5% of your total calories.

This can be achieved by changing your diet. Instead of taking in your usual
diet, you can drive ketosis by eating more fat and protein. Your fat should be
60-75% of your daily calories while your protein intake should be 15-30% of
your calories. This is equivalent to 1 large chicken breast and 5 small
avocados each meal. Because fat is naturally filling, it will keep you full for a
long time, so you will not feel the need to snack between meals.

The goal for the ketogenic diet is to get your body into the state of ketosis by
breaking down fats into ketones as the primary source of fuel by eating the
right amounts of food that support such metabolic pathway.

Is the Ketogenic Diet for You?

You have to remember that just like all other diet regimens, not everyone can
follow a ketogenic diet. So, before you start this regimen, ask yourself if the
ketogenic diet is really for you? Below are the things that you should consider
to see if the ketogenic diet is for you.

• How long can I follow this diet? The ketogenic diet is not like your
usual fad diet only lasting for a few weeks. In order to see results, it will
take you months or even a year. So, if you are someone who cannot
follow its principles long-term, then this diet is not for you.

• Will the eating plan fit my food preference, budget needs, and
culture? If you follow a strict dietary guideline (veganism or
vegetarianism) then you might need to tweak the ketogenic diet to fit
your preferences. It may difficult, but not impossible. However, if you
find it too much of a hassle to tweak the ketogenic meal plan to fit your
preference, you might not enjoy this diet at all.

• Do I have medical conditions that will put me at risk? While the
ketogenic diet has therapeutic effects to people who suffer from
diabetes and cardiovascular diseases, it is not prescribed among people
who suffer from kidney-related problems as the presence of protein and
fats can be damaging to the kidneys.

The bottom line is that while the ketogenic diet is good for most people, it
may not be advisable for some. So, before you ask yourself if this particular
diet is for you, make sure that you seek advice from your nutritionist or
physician.

How Does Ketogenic Work?

Since the carbohydrate intake for this particular diet is kept at a very low,
carbs are practically absent thus the body is pushed to utilize other forms of
energy in the form of fat.

In the absence of fat, the liver takes the fatty acids in the body then converts it
into ketone bodies. You have to remember that the body just cannot take fat
and use it in its raw form. It has to undergo different processes so that it can
be utilized effectively by the body. This is the reason why it needs to convert
it into ketone form. This process is called ketosis, and this is what the
ketogenic diet is all about.

In a nutshell, there are three types of ketone bodies created during the break
down of fatty acids and these include (1) acetoacetate, (2) beta-
hydroxybutyric acid, and (3) acetone.
There are numerous benefits of the keto diet aside from weight loss and better
energy levels.

• Better blood sugar control: The ketogenic diet lowers the blood sugar
levels thus making it a great way to manage or even prevent diabetes.
The thing is that the body takes a rest from producing insulin thus it can
stabilize itself during ketosis.

• Improved mental focus: Several studies suggest that the ketogenic diet
can increase health performance. Because this diet does not spike blood
sugar levels, the brain is kept in a stable condition. Moreover, the brain
simply loves ketones as its primary source of fuel.

• Reduced cravings and hunger pains: Fats are known to be filling, so
this particular diet does not only curb your cravings but also reduces
hunger pains.

• Better cholesterol and blood pressure levels: This particular diet
regimen can improve triglyceride and cholesterol levels in the body.
This reduces the risk of developing clogged arteries.

• Clearer skin: Didn’t you know that the ketogenic diet can help improve
the quality of your skin? Several studies suggest that people who follow
the ketogenic diet often experience clearing of their acne and other skin
anomalies. The ketogenic diet, aside from pushing ketosis, also drives
the immune system into a frenzy thus it can help eliminate
inflammation on the skin.

Before you can experience the many benefits of the ketogenic diet, it is
important that you eat mostly fat. But how much fat is too much? When I first
started, I had this misinformed idea that all I need to do is to eat all the fatty
foods that I see. This was easy as pie, I said. And to tell you the truth, I see
countless of dieters out there who make the same mistake that I did.

In order to succeed with the ketogenic diet, you don’t need to eat a lot of fat.
Rather, you need to smartly break down what you eat to 70-80% fat, 20-25%
protein, and 5-10% carbohydrates.

You have to remember that the ratio varies depending on different people thus
using an online calculator can greatly help! Make sure that you stick by your
macros. The problem with most people is that they tend to eat more protein
thinking that protein is always equivalent to fat. Well, not quite. Once you
consume protein, the protein will be broken down into a process known as
gluconeogenesis and it converts protein into carbs. So, you are back to square
one.

To ensure that your body is constantly in the state of ketosis, you need to test
the ketone levels in your body to know whether your body is still driving
under this state or if you reverted back to your usual glucose-feeding
metabolism.

There are several ways to test your body for the presence of ketones.
Remember that when your body starts to burn off fats as its main energy
source, ketones are spilled over into your blood and urine. And it is even
present in you breathe! Since ketones are spilled all over the body, you can
test either your urine or breath for its presence. You don’t need to punch a tiny
hole on your skin for blood testing.

KETO CHOCOLATE SMOOTHIE & SHAKE
Choco Peanut Butter Shake

Time: 10 minutes
Serve: 1
Ingredients:
¾ cup unsweetened almond milk
1 tsp vanilla extract
1 tbsp peanut butter
1 tsp cocoa powder
1 scoop vanilla protein powder
½ cup ice cubes
Directions:
Add ice cubes, peanut butter, vanilla extract, cocoa powder,
almond milk, and protein powder into the blender.
Blend until ice is fully crushed.
Serve immediately and enjoy.
Nutritional Value (Amount per Serving):
Calories 251
Fat 11 g
Carbohydrates 6.7 g
Sugar 2.4 g
Protein 32.1 g
Cholesterol 2 mg
Chocolate Breakfast Milkshake

Time: 10 minutes
Serve: 1
Ingredients:
½ cup ice cube
1 tbsp swerve
½ tsp vanilla extract
1 tbsp unsweetened cocoa powder
½ medium avocado
½ cup coconut milk
1/8 tsp Himalayan salt
Directions:
Add coconut milk, swerve, salt, vanilla extract, cocoa powder, and
avocado into the blender and blend until smooth.
Add ice cubes and blend until thick.
Calories 116
Fat 9.2 g
Carbohydrates 8.1 g
Sugar 0.4 g
Protein 2.3 g
Cholesterol 0 mg
Coconut Peanut Butter Milkshake

Time: 5 minutes
Serve: 1
Ingredients:
1 cup unsweetened coconut milk
4 drops liquid stevia
1 tbsp unsweetened peanut butter
Pinch of sea salt
Directions:
Add all ingredients into the blender and blend until well combined
and frothy.
Calories 147
Fat 12.7 g
Carbohydrates 7.9 g
Sugar 1.1 g
Protein 4.1 g
Cholesterol 0 mg
Choco Spinach Peanut Butter Smoothie

Time: 5 minutes
Serve: 1
Ingredients:
1 scoop chocolate protein powder
1 cup fresh spinach
Directions:
Add all ingredients into the blender and blend until smooth.
Calories 280
Fat 19.6 g
Carbohydrates 10.9 g
Sugar 4.1 g
Protein 19.6 g
Cholesterol 20 mg
Chocolate Coconut Smoothie

Time: 5 minutes
Serve: 1
Ingredients:
½ cup ice cubes
1/8 tsp xanthan gum
½ scoop protein powder
1 tbsp unsweetened shredded coconut
1 cup coconut milk
Directions:
Add all ingredients into the blender and blend until smooth and
well combined.
Calories 244
Fat 17.7 g
Carbohydrates 9.6 g
Sugar 1.1 g
Protein 14.1 g
Cholesterol 32 mg
Apple Peanut Butter Shake

Time: 10 minutes
Serve: 1
Ingredients:
¾ cup ice cubes
½ medium apple, peel and diced
2 tbsp peanut powder
8 oz unsweetened almond milk
Directions:
thick.
Calories 205
Fat 1.6 g
Sugar 9.2 g
Protein 32.5 g
Cholesterol 4 mg
Choco Fat Bomb Smoothie

Time: 10 minutes
Serve: 1
Ingredients:
2.5 oz frozen avocado pieces
½ cup ice cubes
1 cup almond milk
1 tbsp cocoa powder
1 scoop perfect keto chocolate collagen
Directions:
Add all ingredients into the blender and blend until completely
smooth and creamy.
Calories 326
Fat 18.7 g
Sugar 0.4 g
Protein 33.4 g
Cholesterol 7 mg
Delicious Almond Protein Shake

Time: 5 minutes
Serve: 1
Ingredients:
1 cup ice cubes
2 tbsp coconut flakes
2 tbsp almonds
Directions:
well combined.
Calories 214
Fat 14.8 g
Carbohydrates 8.8 g
Sugar 2.1 g
Protein 14.2 g
Cholesterol 20 mg
Chocolate Avocado Smoothie

Time: 5 minutes
Serve: 1
Ingredients:
2 tbsp cocoa powder
4 oz vanilla Greek yogurt
½ avocado
3 tbsp unsweetened almond milk
Directions:
creamy.
Serve and enjoy.
Calories 78
Fat 4.6 g
Carbohydrates 9.4 g
Sugar 1.6 g
Protein 4.9 g
Cholesterol 1 mg
Choco-Almond Butter Shake

Time: 5 minutes
Serve: 1
Ingredients:
½ cup ice cubes
1 tbsp coconut oil
1 tbsp cocoa powder
3 tbsp almond butter
Directions:
creamy.
Calories 244
Fat 24.9 g
Carbohydrates 8.5 g
Sugar 1.1 g
Protein 6.2 g
Cholesterol 0 mg
Yummy Chocolate Shake

Time: 10 minutes
Serve: 1
Ingredients:
3 tbsp cocoa powder
1 small avocado
½ cup ice cubes
½ cup unsweetened almond milk
½ cup heavy cream
½ tsp pink Himalayan salt
Directions:
frothy.
Calories 528
Fat 48.9 g
Sugar 0.8 g
Protein 4.4 g
Cholesterol 160 mg
Chocolate Raspberry Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
1/3 cup frozen raspberries
1/8 tsp raspberry extract
1 tbsp swerve
1 tbsp cocoa powder
½ avocado
1 ¼ cup unsweetened almond milk
Directions:
creamy.
Serve and enjoy.
Calories 81
Fat 2.9 g
Sugar 9.1 g
Protein 1.5 g
Cholesterol 0 mg
Healthy Chocó Chia Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
2 cups ice cubes
1/3 cup dark chocolate, chopped
½ tsp stevia
2 tbsp ground chia seeds
¼ cup egg white protein powder
1 can coconut milk
Directions:
well combined.
Calories 143
Fat 9.4 g
Carbohydrates 4.7 g
Sugar 0.9 g
Protein 9.9 g
Cholesterol 0 mg
Chocolate Cinnamon Smoothie

Time: 5 minutes
Serve: 1
Ingredients:
1 tsp coconut oil
¼ tsp vanilla extract
1 tsp ground cinnamon
2 tsp unsweetened cocoa powder
½ avocado
¾ cup coconut milk
Directions:
creamy.
Calories 180
Fat 16.6 g
Carbohydrates 7.6 g
Sugar 0.2 g
Protein 2.4 g
Cholesterol 0 mg
Coconut Chocolate Shake

Time: 10 minutes
Serve: 2
Ingredients:
1 tbsp MCT oil
½ tsp cinnamon
1 cup ice cubes
½ cup coconut milk
½ cup water
1 tsp stevia
½ tsp vanilla bean powder
1 ½ tbsp cocoa powder
2 scoops collagen powder
Directions:
Calories 226
Fat 21.8 g
Carbohydrates 6 g
Sugar 2.1 g
Protein 9.1 g
Cholesterol 0 mg
Chocolate Blackberry Shake

Time: 5 minutes
Serve: 1
Ingredients:
½ cup ice cubes
2 tbsp MCT oil
¼ tsp xanthan gum
2 tbsp cocoa powder
¼ cup blackberries
Directions:
Add all ingredients into the blender and blend until everything is
well combined.
Calories 288
Fat 33.6 g
Sugar 2 g
Protein 2.5 g
Cholesterol 0 mg
Berry Chocolate Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
¾ cup frozen mixed berries
¼ cup heavy whipping cream
¾ tsp vanilla
1 packet stevia
2 tbsp almonds
½ avocado
Pinch of salt
Directions:
well combined.
Calories 109
Fat 7.6 g
Sugar 3.5 g
Protein 3.3 g
Cholesterol 10 mg
Strawberry Chocolate Smoothie

Time: 5 minutes
Serve: 1
Ingredients:
½ tsp cocoa nibs
½ cup frozen strawberries
½ avocado
1 scoop collagen protein
Directions:
creamy.
Calories 148
Fat 4 g
Sugar 5.5 g
Protein 17.5 g
Cholesterol 20 mg
Cinnamon Almond Butter Shake

Time: 5 minutes
Serve: 1
Ingredients:
½ cup ice cubes
1/8 tsp almond extract
14 drops of liquid stevia
½ tsp ground cinnamon
2 tbsp golden flax meal
1 scoop chocolate collagen peptides
1 ½ cups unsweetened almond milk
Pinch of salt
Directions:
creamy.
Calories 269
Fat 18.8 g
Sugar 1.6 g
Protein 17.6 g
Cholesterol 0 mg
Strawberry Avocado Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
1 tbsp cocoa powder
1 avocado, chopped
1 cup frozen strawberries
Directions:
creamy.
Calories 94
Fat 5.5 g
Sugar 4.6 g
Protein 1.8 g
Cholesterol 0 mg
KETO BERRY SMOOTHIE & SHAKE
Mix Berry Shake

Time: 5 minutes
Serve: 1
Ingredients:
½ cup ice cubes
1 tbsp coconut oil
½ cup frozen mixed berries
1/3 cup coconut milk
Directions:
well combined.
Calories 225
Fat 19.6 g
Sugar 5.3 g
Protein 1.5 g
Cholesterol 0 mg
Mixed Berry Smoothie

Time: 5 minutes
Serve: 1
Ingredients:
1 tbsp chia seeds
½ cup frozen mixed berries
Directions:
creamy.
Calories 203
Fat 14.2 g
Carbohydrates 14 g
Sugar 5.7 g
Protein 6.2 g
Cholesterol 0 mg
Avocado Berry Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
1 cup unsweetened almond milk
8 strawberries
¼ cup blueberries
½ avocado
½ cup yogurt
Directions:
well combined.
Serve and enjoy.
Calories 104
Fat 4 g
Carbohydrates 12 g
Sugar 8.5 g
Protein 4.7 g
Cholesterol 4 mg
Strawberry Milkshake

Time: 5 minutes
Serve: 1
Ingredients:
1 tbsp coconut oil
½ cup fresh strawberries
¼ cup coconut milk
Directions:
creamy.
Serve and enjoy.
Calories 314
Fat 30.8 g
Sugar 5.8 g
Protein 2.6 g
Cholesterol 0 mg
Raspberry Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
¾ cup yogurt
1 ½ cups frozen raspberries
Directions:
creamy.
Serve and enjoy.
Calories 129
Fat 6.6 g
Carbohydrates 14 g
Sugar 8.1 g
Protein 5.4 g
Cholesterol 16 mg
Mixed Berry Spinach Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
¼ cup baby spinach
2 cups frozen mixed berries
2 cups unsweetened almond milk
Directions:
well combined.
Serve and enjoy.
Calories 76
Fat 3.8 g
Sugar 5 g
Protein 1.6 g
Cholesterol 0 mg
Coconut Triple Berry Smoothie

Time: 5 minutes
Serve: 1
Ingredients:
1 cup strawberries
½ cup blueberries
½ cup raspberries
1 cup coconut milk
Directions:
creamy.
Serve and enjoy.
Calories 122
Fat 6.6 g
Carbohydrates 14 g
Sugar 8 g
Protein 1.9 g
Cholesterol 0 mg
Spinach Blueberry Smoothie

Time: 5 minutes
Serve: 4
Ingredients:
1 ½ cups ice cubes
½ cup plain yogurt
1 cup fresh spinach
2 cups blueberries
Directions:
well combined.
Serve and enjoy.
Calories 70
Fat 1.1 g
Sugar 9.4 g
Protein 2.6 g
Cholesterol 2 mg
Cream Cheese Raspberry Milkshake

Time: 5 minutes
Serve: 2
Ingredients:
1 tbsp cream cheese, softened
2 tbsp swerve
¼ cup raspberries
¼ cup heavy whipping cream
1 cup ice cubes
Pinch of salt
Directions:
creamy.
Calories 105
Fat 9.1 g
Carbohydrates 5.5 g
Sugar 0.8 g
Protein 1.4 g
Cholesterol 26 mg
Strawberry Protein Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
1 scoop protein powder
2 cups frozen strawberries
1 can coconut milk
Directions:
creamy.
Calories 145
Fat 7.1 g
Sugar 4.7 g
Protein 10 g
Cholesterol 30 mg
Delicious Strawberry Cheesecake Smoothie

Time: 5 minutes
Serve: 1
Ingredients:
1 tsp coconut oil
¼ cup unsweetened almond milk
¼ cup heavy cream
1 oz cream cheese
3 strawberries
½ cup ice cubes
Directions:
creamy.
Serve and enjoy.
Calories 269
Fat 26.5 g
Carbohydrates 5.1 g
Sugar 2.1 g
Protein 3.3 g
Cholesterol 72 mg
Easy Coconut Strawberry Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
2 tbsp unsweetened shredded coconut
1 ½ cups unsweetened coconut milk
2 cups strawberries
Directions:
Serve and enjoy.
Calories 128
Fat 7.4 g
Sugar 7.7 g
Protein 1.5 g
Cholesterol 0 mg
Yummy Coconut Strawberry Shake

Time: 5 minutes
Serve: 2
Ingredients:
½ cup coconut cream
¼ cup unsweetened coconut flakes
2 cups strawberries
Directions:
creamy.
Calories 166
Fat 10 g
Carbohydrates 15 g
Sugar 7 g
Protein 2.1 g
Cholesterol 0 mg
Peanut Butter and Strawberry Smoothie

Time: 10 minutes
Serve: 3
Ingredients:
¼ cup peanut butter
2 cups strawberries
Directions:
creamy.
Calories 170
Fat 12.3 g
Sugar 6.7 g
Protein 6.4 g
Cholesterol 0 mg
Nutritious Strawberry Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
2 scoops protein collagen peptides
½ cup water
Directions:
creamy.
Calories 130
Fat 6 g
Carbohydrates 9.1 g
Sugar 5.2 g
Protein 11 g
Cholesterol 0 mg
Classic Strawberry Shake

Time: 5 minutes
Serve: 2
Ingredients:
¼ tsp glucomannan
1/8 tsp stevia extract powder
2 tbsp collagen
3 tbsp heavy whipping cream
1/3 cup cottage cheese
1 cup ice cubes
Directions:
creamy.
Calories 182
Fat 10.8 g
Carbohydrates 9.5 g
Sugar 4.6 g
Protein 12.1 g
Cholesterol 34 mg
Simple Strawberry Blueberry Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
10 strawberries
1 cup blueberries
1 cup ice cubes
Directions:
creamy.
Calories 59
Fat 0.7 g
Carbohydrates 14 g
Sugar 9.5 g
Protein 0.7 g
Cholesterol 0 mg
Smooth Avocado Strawberry Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
2 tbsp yogurt
½ cup ice cubes
8 strawberries
½ avocado
Directions:
creamy.
Calories 129
Fat 10.1 g
Carbohydrates 9.1 g
Sugar 3.7 g
Protein 2.1 g
Cholesterol 1 mg
Ginger Strawberry Rhubarb Smoothie

Time: 5 minutes
Serve: 3
Ingredients:
2 tbsp coconut oil
4 tbsp flax seeds
½ tbsp ginger, peeled and chopped
2 cups frozen strawberries
2 rhubarb stalks
Directions:
creamy.
Calories 128
Fat 8.1 g
Sugar 6.4 g
Protein 2 g
Cholesterol 0 mg
Strawberry Maca Smoothie

Time: 5 minutes
Serve: 1
Ingredients:
1 tsp maca powder
3 frozen strawberries
Directions:
creamy.
Calories 154
Fat 9.8 g
Sugar 4.2 g
Protein 5.7 g
Cholesterol 0 mg
Avocado Blueberry Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
½ avocado
½ cup blueberries
1 cup spinach
½ cup plain yogurt
Directions:
creamy.
Calories 93
Fat 3.1 g
Sugar 8 g
Protein 4.7 g
Cholesterol 4 mg
Chia Coconut Blueberry Smoothie

Time: 5 minutes
Serve: 4
Ingredients:
2 tbsp swerve
2 tbsp ground chia seed
2 tbsp coconut oil
½ cup coconut cream
1 cup yogurt
1 cup frozen blueberries
Directions:
creamy.
Calories 212
Fat 16.3 g
Carbohydrates 13g
Sugar 8 g
Protein 5.1 g
Cholesterol 4mg
Blueberry Almond Butter Smoothie

Time: 5 minutes
Serve: 3
Ingredients:
½ cup yogurt
1 cup coconut milk
1 cup frozen blueberries
Directions:
Calories 127
Fat 7.5 g
Sugar 7.6 g
Protein 3.9 g
Cholesterol 2 mg
Blueberry Protein Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
2 tbsp protein powder
1 tsp stevia
2/3 cup blueberries
Directions:
Calories 58
Fat 1.9 g
Carbohydrates 9.5 g
Sugar 4.8 g
Protein 2.1 g
Cholesterol 0 mg
Blueberry Almond Shake

Time: 5 minutes
Serve: 1
Ingredients:
¼ cup blueberries
Directions:
Calories 159
Fat 12.6 g
Sugar 4.3 g
Protein 4.7 g
Cholesterol 0 mg
Lemon Ricotta Blueberry Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
1/8 tsp lemon zest
½ tsp lemon juice
1 tsp chia seeds
¼ cup unsweetened almond milk
¼ cup ricotta cheese
1 cup blueberries
Directions:
Calories 100
Fat 3.9 g
Sugar 7.3 g
Protein 4.7 g
Cholesterol 10 mg
Peanut Butter Blueberry Smoothie

Time: 5 minutes
Serve: 1
Ingredients:
¼ cup frozen blueberries
½ cup heavy whipping cream
Directions:
Calories 342
Fat 32.1 g
Sugar 5.2 g
Protein 6 g
Cholesterol 82 mg
Peanut Butter Raspberry Smoothie

Time: 5 minutes
Serve: 3
Ingredients:
1 cup ice cubes
1 cup raspberries
½ avocado
1 cup plain yogurt
Directions:
creamy.
Calories 100
Fat 3.8 g
Sugar 7.7 g
Protein 5.2 g
Cholesterol 2 mg
Protein Raspberry Shake

Time: 5 minutes
Serve: 1
Ingredients:
½ cup raspberries
3 tbsp protein powder
½ cup heavy cream
Directions:
creamy.
Calories 316
Fat 26.6 g
Carbohydrates 11 g
Sugar 2.8 g
Protein 11.3 g
Cholesterol 82 mg
Raspberry Almond Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
20 almonds
½ cup raspberries
4 oz yogurt
Directions:
creamy.
Calories 136
Fat 7.8 g
Sugar 5.9 g
Protein 6.4 g
Cholesterol 3 mg
Lemon Avocado Raspberry Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
½ cup frozen raspberries
3 tbsp fresh lemon juice
1 1/3 cup water
1 avocado
1 tbsp swerve
Directions:
creamy.
Calories 78
Fat 2.7 g
Sugar 5.2 g
Protein 2 g
Cholesterol 0 mg
Lime Raspberry Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
¼ cup yogurt
2/3 fresh lime juice
1 cup raspberries
Directions:
creamy.
Calories 77
Fat 2.5 g
Sugar 5.1 g
Protein 3 g
Cholesterol 2 mg
Delicious Raspberry Cheesecake Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
2 cups ice cubes
1 ½ tsp vanilla extract
¼ tsp liquid stevia
10 oz raspberries
½ cup cottage cheese
1 cup coconut water
Directions:
creamy.
Calories 104
Fat 2.7 g
Sugar 4.6 g
Protein 6.3 g
Cholesterol 3 mg
Coconut Blackberry Shake

Time: 5 minutes
Serve: 1
Ingredients:
½ cup ice cubes
¼ cup coconut flakes
10 oz unsweetened coconut milk
½ cup blackberries
1 scoop strawberry protein powder
Directions:
creamy.
Calories 255
Fat 12.8 g
Sugar 4.8 g
Protein 23.7 g
Cholesterol 10 mg
Chia Blackberry Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
½ cup ice cubes
¾ cup water
1/8 cup almonds
1 tbsp chia seeds
¾ cup blackberries
Directions:
creamy.
Calories 148
Fat 5.5 g
Carbohydrates 9.8 g
Sugar 3.2 g
Protein 17 g
Cholesterol 1 mg
KETO SMOOTHIE
Avocado Smoothie

Time: 5 minutes
Serve: 1
Ingredients:
½ avocado
1 tbsp MCT oil
½ cup unsweetened coconut milk
½ cup spinach
Directions:
creamy.
Calories 422
Fat 45.2 g
Carbohydrates 9.2 g
Sugar 4.6 g
Protein 3.7 g
Cholesterol 0 mg
Spinach Cucumber Smoothie

Time: 5 minutes
Serve: 1
Ingredients:
1 tbsp MCT oil
¼ tsp xanthan gum
½ cup ice cubes
2.3 oz cucumber, peeled and diced
2 cups spinach
Directions:
creamy.
Calories 172
Fat 18.3 g
Carbohydrates 7.4 g
Sugar 1.3 g
Protein 2.1 g
Cholesterol 0 mg
Green Breakfast Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
1 avocado
1 lemon juice
¾ cucumber, peeled
1 tbsp ginger, peeled
½ cup cilantro
1 cup baby spinach
1 cup water
Directions:
creamy.
Calories 103
Fat 5.4 g
Sugar 4 g
Protein 3.5 g
Cholesterol 0 mg
Healthy Green Smoothie

Time: 10 minutes
Serve: 1
Ingredients:
½ cup kale leaves
½ tsp pink Himalaya salt
½ cup cucumber
2 strawberries
½ avocado
Directions:
creamy.
Calories 94
Fat 4.4 g
Sugar 2.6 g
Protein 2.5 g
Cholesterol 0 mg
Spinach Lemon Coconut Smoothie

Time: 5 minutes
Serve: 1
Ingredients:
1 cup water
1 scoop vanilla whey protein powder
1 lemon juice
2 tbsp sunflower seeds
3 cups baby spinach
Directions:
creamy.
Calories 226
Fat 9.7 g
Carbohydrates 9.4 g
Sugar 2.5 g
Protein 26.1 g
Cholesterol 55 mg
61-Kale Coconut Smoothie

Time: 5 minutes
Serve: 1
Ingredients:
1 cup ice cubes
¼ cup protein powder
½ tsp peppermint extract
1 tbsp unsweetened chocolate chips
1/8 tsp vanilla extract
1 oz kale leaves
2 tbsp hemp seeds
Directions:
creamy.
Calories 397
Fat 20.9 g
Sugar 0.3 g
Protein 41.2 g
Cholesterol 0 mg
Delicious Cinnamon Roll Smoothie

Time: 5 minutes
Serve: 1
Ingredients:
1 cup ice cubes
1 tsp flax meal
Directions:
creamy.
Calories 141
Fat 6.2 g
Carbohydrates 7.9 g
Sugar 1.2 g
Protein 15.1 g
Cholesterol 40 mg
Almond Milkshake

Time: 5 minutes
Serve: 3
Ingredients:
1 tsp psyllium husk powder
1 cup ice cubes
¼ tsp almond extract
1 ½ cups yogurt
Directions:
Add all ingredients into the blender and blend until well combined
and frothy.
Calories 154
Fat 6.7 g
Sugar 9.2 g
Protein 8.8 g
Cholesterol 7 mg
Delicious Pumpkin Smoothie

Time: 5 minutes
Serve: 1
Ingredients:
¼ tsp pumpkin pie spice
¼ cup pumpkin puree
2 oz heavy cream
Directions:
Calories 245
Fat 23.6 g
Carbohydrates 8.2 g
Sugar 2.1 g
Protein 2.5 g
Cholesterol 78 mg
Matcha Mint Smoothie

Time: 5 minutes
Serve: 1
Ingredients:
½ cup ice cubes
¼ tsp peppermint extract
1 cup baby spinach
½ tsp matcha green tea
½ avocado
Directions:
well combined.
Calories 210
Fat 8.2 g
Carbohydrates 9.1 g
Sugar 1.8 g
Protein 24.6 g
Cholesterol 66 mg
Avocado Berry Spinach Smoothie

Time: 10 minutes
Serve: 1
Ingredients:
5 basil leaves
1 tbsp MCT oil
1 scoop collagen protein powder
¼ cup blueberries
1 tbsp heavy cream
½ avocado
1 cup baby spinach
1 cup water
Directions:
thick.
Calories 250
Fat 22.3g
Carbohydrates 8.9 g
Sugar 4.3 g
Protein 9 g
Cholesterol 21 mg
Healthy Turmeric Milkshake

Time: 5 minutes
Serve: 1
Ingredients:
¼ tsp ground cinnamon
½ tsp ginger powder
¾ tsp turmeric powder
2 tbsp coconut oil
1 ½ cups unsweetened coconut milk
Directions:
Add all ingredients into the blender and blend until completely
smooth and creamy.
Calories 315
Fat 33.4 g
Carbohydrates 5.3 g
Sugar 0.2 g
Protein 0.2 g
Cholesterol 0 mg
Avocado Cauliflower Protein Shake

Time: 5 minutes
Serve: 1
Ingredients:
1 tbsp vanilla
1 cup cauliflower
1 tbsp MCT oil
1 avocado
Directions:
well combined.
Calories 206
Fat 15.9 g
Carbohydrates 8.7 g
Sugar 3 g
Protein 8.7 g
Cholesterol 10 mg
Delicious Peppermint Smoothie

Time: 5 minutes
Serve: 1
Ingredients:
½ cup ice cubes
1 cup spinach
¼ tsp mint extract
Directions:
creamy.
Serve and enjoy.
Calories 92
Fat 7.6 g
Carbohydrates 5.1 g
Sugar 0.1 g
Protein 1.9 g
Cholesterol 0 mg
Lemon Strawberry Avocado Smoothie

Time: 5 minutes
Serve: 1
Ingredients:
2/3 cup strawberries
1 avocado
Directions:
creamy.
Calories 139
Fat 9.4 g
Sugar 5 g
Protein 1.8 g
Cholesterol 0 mg
Protein Rich Smoothie

Time: 10 minutes
Serve: 1
Ingredients:
¼ cup heavy cream
1 tbsp vanilla extract
2 tbsp cream cheese
2 eggs
½ cup ice cubes
Directions:
Crack the eggs in a blender.
Add remaining ingredients and blend until smooth and frothy.
Calories 337
Fat 26.8 g
Carbohydrates 3.7 g
Sugar 2.4 g
Protein 13.2 g
Cholesterol 390 mg
Almond Caramel Smoothie

Time: 5 minutes
Serve: 1
Ingredients:
1 tbsp salted caramel syrup
½ cup ice cubes
3 tbsp heavy cream
¼ tsp pumpkin pie spice
Directions:
creamy.
Serve and enjoy.
Calories 197
Fat 20.2 g
Carbohydrates 4.6 g
Sugar 0.1 g
Protein 1.9 g
Cholesterol 62 mg
Rhubarb Smoothie

Time: 5 minutes
Serve: 1
Ingredients:
½ tsp ginger powder
2 tbsp unsweetened coconut milk
1 egg
1 oz almonds
1.8 oz rhubarb stalks
4 strawberries
Directions:
well combined.
Calories 351
Fat 27.7 g
Carbohydrates 14 g
Sugar 5.7 g
Protein 13.6 g
Cholesterol 164 mg
Blackcurrant Strawberry Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
½ cup water
¼ cup unsweetened coconut milk
2 strawberries
½ cup blackcurrants
Directions:
creamy.
Calories 92
Fat 3.2 g
Carbohydrates 14 g
Sugar 7.6 g
Protein 1.5 g
Cholesterol 0 mg
Keto Green Smoothie

Time: 10 minutes
Serve: 1
Ingredients:
½ cup ice cubes
½ cup water
4 fresh mint leaves
½ cup egg whites
¼ cup spinach
¼ cup unsweetened coconut milk
2 tbsp pistachio
1 avocado
Directions:
creamy.
Calories 328
Fat 23.3 g
Sugar 3.9 g
Protein 18.3 g
Cholesterol 0 mg
Keto All in One Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
½ ice cubes
1 tbsp coconut oil
2 tbsp heavy cream
1 tsp chia seeds
4 raspberries
4 walnuts
1 cup spinach
Directions:
Add all ingredients into the blender and blend until everything is
well combined.
Calories 188
Fat 17.1 g
Carbohydrates 7.3 g
Sugar 1.7 g
Protein 2.5 g
Cholesterol 20 mg
Pumpkin Protein Smoothie

Time: 5 minutes
Serve: 1
Ingredients:
½ cup ice cubes
1 tsp pumpkin pie spice
1 tbsp ground flax seed
¼ cup pumpkin puree
Directions:
well combined.
Calories 179
Fat 6.2 g
Carbohydrates 14 g
Sugar 5 g
Protein 17.7 g
Cholesterol 5 mg
Green Protein Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
½ cup egg whites
2 cups fresh baby spinach
1 can coconut milk
Directions:
creamy.
Calories 126
Fat 6.2 g
Carbohydrates 9.5 g
Sugar 5 g
Protein 8.2 g
Cholesterol 0 mg
Refreshing Mint Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
10 fresh mint leaves
7 oz plain yogurt
2 cups water
Directions:
creamy.
Calories 93
Fat 1.6 g
Sugar 7 g
Protein 7.3 g
Cholesterol 6 mg
Lime Spinach Cottage Cheese Smoothie

Time: 5 minutes
Serve: 1
Ingredients:
½ cup ice cubes
1 cup spinach
1 tbsp fresh lime juice
Directions:
creamy.
Calories 113
Fat 2.3 g
Carbohydrates 5.5 g
Sugar 0.6 g
Protein 16.4 g
Cholesterol 9 mg
Creamy Pumpkin Spice Smoothie

Time: 5 minutes
Serve: 1
Ingredients:
1/8 tsp allspice
1/8 tsp ground cloves
1/8 tsp ground nutmeg
1/8 tsp ground ginger
½ cup pumpkin puree
Directions:
well combined.
Calories 92
Fat 4 g
Carbohydrates 13 g
Sugar 4.4 g
Protein 2.4 g
Cholesterol 0 mg
Matcha Green Tea Smoothie

Time: 5 minutes
Serve: 1
Ingredients:
¼ cup ice cubes
¼ tsp xanthan gum
2 tbsp coconut cream
¼ tsp fresh lemon juice
1 tsp matcha green tea powder
1 tbsp chia seeds
Directions:
creamy.
Calories 178
Fat 14.3 g
Carbohydrates 13 g
Sugar 4.8 g
Protein 4.5 g
Cholesterol 0 mg
Cucumber Tomato Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
1 cup ice cubes
½ tsp sriracha sauce
1 cup cucumber, chopped
1 small tomato
1 ½ cups tomato juice
Directions:
well combined.
Serve and enjoy.
Calories 59
Fat 1.2 g
Sugar 9 g
Protein 2.3 g
Cholesterol 1 mg
Healthy Purple Detox Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
1 cup kale, chopped
½ cup blueberries
½ cup red cabbage
1 cup water
Directions:
creamy.
Serve and enjoy.
Calories 42
Fat 0.2 g
Carbohydrates 9.8 g
Sugar 4.2 g
Protein 1.5 g
Cholesterol 0 mg
Cilantro Cucumber Avocado Smoothie

Time: 5 minutes
Serve: 1
Ingredients:
½ cup water
1 lime juice
½ cup cilantro
½ cucumber, peel, and seed removed
1 avocado
Pinch of salt
Directions:
creamy.
Serve and enjoy.
Calories 95
Fat 5.2 g
Sugar 3.3 g
Protein 2.3 g
Cholesterol 0 mg
Fresh Mint Spinach Avocado Smoothie

Time: 5 minutes
Serve: 1
Ingredients:
½ cup water
½ cup fresh mint leaves
1 cup spinach
½ avocado
Directions:
well combined.
Serve and enjoy.
Calories 64
Fat 3.2 g
Carbohydrates 7.1 g
Sugar 0.8 g
Protein 3.1 g
Cholesterol 0 mg
Berry Cantaloupe Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
1 tsp chia seeds
1 cup cantaloupe, chopped
1 cup strawberries
Directions:
creamy.
Serve and enjoy.
Calories 82
Fat 3 g
Carbohydrates 13 g
Sugar 9.7 g
Protein 1.5 g
Cholesterol 0 mg
Cream Cheese Pumpkin Shake

Time: 5 minutes
Serve: 1
Ingredients:
1 cup ice cube
2 oz cream cheese
½ cup pumpkin
Directions:
well combined.
Serve and enjoy.
Calories 391
Fat 23.7 g
Carbohydrates 13 g
Sugar 4.5 g
Protein 33.6 g
Cholesterol 64 mg
Choco Cherry Smoothie

Time: 5 minutes
Serve: 2
Ingredients:
1 cup ice cubes
¼ cup unsweetened cocoa powder
1/3 cup hemp hearts
½ cup cherries
Directions:
creamy.
Calories 280
Fat 16.9 g
Carbohydrates 13 g
Sugar 2.8 g
Protein 22.3 g
Cholesterol 32 mg
Choco Mexican Shake

Time: 5 minutes
Serve: 1
Ingredients:
1 cup water
¼ tsp cayenne powder
¼ tsp cinnamon powder
2 tbsp extra virgin coconut oil
¼ cup coconut cream
Directions:
creamy.
Calories 433
Fat 45.1 g
Sugar 2.4 g
Protein 4.3 g
Cholesterol 0 mg

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Keto Diet Smoothies and Shakes Cookbook

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