Meal Prep a Week of Protein Smoothie Overnight Oats, Packed With Nutrients and No Added Sugar

While prepping my overnight oats for the week, I had a revelation: why not use a green protein smoothie as the liquid instead of just plain almond milk or soy milk? I know green oatmeal looks a little weird, but I promise, just like those green smoothies you love, you can't taste the spinach at all!I used a basic smoothie recipe made with spinach, banana, and vanilla plant-based protein powder. If you just can't do the green color, add blueberries or chocolate protein powder to your smoothie. Each serving of this creamy oatmeal offers 15.7 grams of protein and a filling 13.1 grams of fiber.This recipe makes five servings for the week, but don't worry - the fifth jar tastes just as fresh and delicious as the first. It has a very subtle sweet vanilla flavor with just 8.2 grams of sugar, but if you want yours sweeter, feel free to add a little maple syrup.You can enjoy your overnight oats cold, but I actually preferred warming mine up in the microwave for two minutes. With ju…

Thinking of Going Pescatarian? These 5 Food Groups Are Essential, According to a Dietitian

There's always some new diet fighting for the spotlight, but with its Mediterranean-style roots and emphasis on plant-based foods, the pescatarian diet is likely here to stay. Still not sure what it is exactly? Pescatarians follow what's essentially a vegetarian diet - focused on vegetables, legumes, fruits, whole grains, nuts, and seeds - but with the addition of fish and seafood for a bit of animal-based protein.

The pescatarian diet is high in fiber, vitamins, antioxidants, and healthy fats. According to Brigitte Zeitlin, RD, MPH, owner of BZ Nutrition in New York City, including fish in an otherwise vegetarian diet also adds in vitamin B12, which is only found naturally in animal proteins. Strict vegetarians are frequently B12-deficient.

"B12 deficiency can lead to anemia and fatigue, osteoporosis, macular degeneration, irritability, and anxiety," Brigitte told POPSUGAR. "Including fish can help prevent all these things and still work to meet your health goals of lowering the risk of heart disease, diabetes, and other chronic illnesses. The pescatarian diet can also help you maintain a healthy weight, since it focuses on fresh produce and only includes the leanest sources of animal protein: fish and seafood." Keep reading to find out exactly how to fill your plate.



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