The Breakfast Smoothie

This is exciting! I’ve found the perfect smoothie! It’s taken a long time to negotiate my way round synthetic protein shakes, whey formulas, vegan powders and even home made protein formulas etc etc.

I’ve found a recipe that combines both home made smoothie ingredients with a delicious protein blend (from several vegan sources) with just a small amount of whey (most whey protein powders are 100% whey). It’s called Purition fuelled by nature.


And I’ve combined it with whole food ingredients that I’ve found to be really good for fuelling training; even if you’re on a diet you need to adequately fuel exercise and that means getting the calories you’re allowed from a variety of whole food sources (whole food means the whole food, not processed or refined).

This recipe is the most natural recipe I could find that is delicious (even a little naughty), fills you up, provides lots of vitamins and minerals, tastes sweet and can be high calorie for muscle gains and advanced level training or low calorie (with half the calories) for weight loss. Either one provides high protein natural fuel to kick start your day in the quickest simplest possible way.

If you’re trying to lose weight and or do some serious training the first thing you need to do is start providing your body with adequate fuel at breakfast; med-low GI carbs, fat, protein. Protein fills you up which is why it’s become so popular lately with weight loss as well as muscle building.

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Pineapple, Mango Breakfast Smoothie

Muscle growth/pro level training recipe 1.2 ltr, 1 large blender cup (3 servings) 324 calories per serving, 9g protein: 

  • Train Heal Breathe Breakfast Smoothie75g pineapple
  • 75g mango
  • 75g oats
  • 100g organic biolive yoghurt
  • 30g Purition coconut protein mix
  • 200ml almond milk
  • 150ml water
  • 30g raw ginger
  • 2 teaspoons honey

If you’re like me and training HARD, work involves training and even your hobbies involve training you’ll be looking for healthy ways to add calories (it’s very hard to eat enough calories for high intensity training if you want to avoid processed foods and take outs). This is really easy to digest and it’s vegetarian too. (I’m almost veggie now because of these shakes and will keep progressing towards vegan).

I’ve split the 1.2 ltrs into 3 servings. For normal people one glass would be enough! I drink the whole lot 🙂 1.2 lt = 912 cals, 157g carbs, 18g fat, 15g, fibre, 27g protein, 102g natural sugar, 319mg sodium.

It’s helped me gain muscle, keep my skin soft and fuel training as I don’t need to wait for bulky food to digest before using the calories to workout and I don’t feel so tired either. As well as help me intake high calories with healthy food, it’s soft on the stomach, quick to drink and perfect for the busy schedule!

Now for the diet version.

Diet recipe 1.2 ltr, 1 large blender cup (3 servings) 177 calories per serving 8g protein: 

  • Screen Shot 2017-07-15 at 17.39.3350g pineapple
  • 50g mango
  • 50g oats
  • 50g organic biolive yoghurt
  • 30g Purition coconut protein mix
  • 200ml almond milk
  • 250ml water
  • 30g raw ginger (optional)

I removed the honey (high calories!), lowered the amount of frozen fruits (pineapple is high calorie so you could exchange for more mango to reduce calories further), lowered the yoghurt content and upped the water.

One serving is a drink that will fill you up like a snack and the full blender cup can be a meal replacement. Cal: 531, 15g fat, carbs 54g, fat 15g, sugar 12g, fibre 12g, 24g protein.

The protein mix is made by Purition Fuelled by Nature. They have lots of flavours and are all really delicious. What I like is the variety of sources of vegan protein providing loads of essential minerals and vitamins that can be missed in our daily diets in the west. So it’s not just a protein drink it’s a highly nutritious, delicious way to add healthy fuel to your diet.

It’s more expensive than the synthetic whey powders because it contains lots of quality ingredients:

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All the essential minerals that a lot of us miss in our Western diets! AND it’s these minerals that helps the body detox, relax the nerves, sleep better, balance emotions the list goes on!! The links between nutrition and mental health are strong.

It’s also the perfect alternative to desserts if you have a sweet tooth. The beauty of whole foods is that they fill you up with fibre and protein so that you can’t eat too much (unlike a lot of desserts, sweets, confectionary or biscuits)! So you get the taste bud hit but can’t consume endless calories.

Enjoy! If you want personal training in East London or online coaching, nutrition support including food diary analysis and meal plans etc get in touch using the links below:

www.trainhealbreathe.wix.com/www.trainhealbreathe.wix.com/eastlondon

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