• fruity smoothies
• green smoothies
• protein smoothies
• dessert smoothies
• nutty smoothies
• meal smoothies (these are more filling with oatmeal, tofu or eggs included)
• quick smoothies

All you need is an iPhone or iPad, a blender and the ingredients and you can use our smoothie app. It even comes with a shopping list too, so you can add smoothies you like to your list which will make shopping for them easier.

Smoothies are tasty, fun and pretty easy to make. I make one daily, so having a variety of types to choose from is important. Buy the [app_link app="Smoothies" platform="iOS" text="200+ Smoothie" location="Blog Post"] app today.

Here are a couple smoothie recipes you’ll find in our app:

Mango and Cherry Smoothie

1 frozen banana
1 cup mango chunks
1/2 cup cherries, pitted
1/2 cup apple juice
DIRECTIONS: Blend everything together in a blender until smooth. Pour into a glass and enjoy!

Apple Green Smoothie

1 banana, peeled
1 apple, cored
2 cups spinach
2 tsp ground flaxseed
1/2 cup water
1 cup crushed ice
DIRECTIONS: Add everything to a blender, blend until smooth. Pour into a glass and enjoy!

Almond Joy Smoothie

8 oz coconut water
4 oz almond milk
2 TBSP flaked coconut
1/2 TBSP cocoa nibs
10 ice cubes
1 tsp coconut extract
1 scoop chocolate protein powder
DIRECTIONS: Blend everything together in a blender. Pour into a glass and enjoy!

Ok so it won’t actually make the recipes for you, but typically following Paleo requires the knowledge of what’s allowed or what’s not allowed, finding recipes that are Paleo and planning meals for the week ahead. With work, school, kids activities, and a social life to focus on, who’s got time for all of this? Well, look no further because we’ve done it ALL for you!

Paleo is essentially eating foods the way nature intended. Food must be real, unprocessed and natural. So we’ve done the hard part and gathered delicious Paleo compliant recipes and put them into meal plans just for you. A healthy and balanced selection of breakfast, lunch, dinner and snack recipes right at your fingertips. This app is all you need to succeed on this diet.

Not only that but every week you’ll get a new meal plan hand-picked by us, just for you. There’s even a shopping list for your convenience, plus the app has been designed to work great on both the iPhone and the iPad.

There’s nothing to lose because the app includes a free trial with dinner recipes for a week. If you choose to subscribe for just $0.99 a month – a ridiculously low price – you’ll receive personally curated & balanced recipes every day of the week with an auto-renewable subscription plan.

So make life easier and get the results you want with the Paleo Meal Plan app today!  

Ingredients 

• 2 tablespoons of olive oil
• 2 cloves garlic, minced
• 1 large onion, chopped
• 2-3 bell peppers, chopped
• 2 large carrots, shredded
• 2 cups mushrooms, chopped
• 1 can diced tomatoes
• 6 boneless, skinless cooked chicken breast, shredded
• 4-8 cups chicken broth
• Seasonings to taste: salt, pepper, anise seed, fennel seed, dried oregano, and dried basil

Instructions 

1. In a large saucepan, heat olive oil and add garlic until fragrant.
2. Add onion and season with salt. Heat the onions for about ten minutes , stirring constantly.
3. Add the bell pepper and heat until tender.
4. Add the shredded carrots and mushrooms and cook for five minutes.
5. Add chicken broth, tomatoes, chicken, and seasoning to the pot and simmer for 30 minutes until the flavors blend.

This recipe will make about 6-7 servings totaling around 150 calories per serving. 150 calories may sound like nothing for a meal but trust me this soup fills you up. I like to have it for lunch as it keeps me full for hours after I eat it for a fraction of the calories.

Pumpkin Spice Latte Recipe
Serves 1

Ingredients

• 2 -4 tablespoons canned pumpkin
• 1/4 teaspoon pumpkin pie spice
• 1 cup unsweetened vanilla almond milk
• 1 tsp pure vanilla extract
• 1/2 cup STRONGLY brewed coffee or 2 shots espresso
• 1-3 packets of stevia

Mix all the ingredients in a saucepan over medium to high heat, whisking continuously, until the “latte” begins to steam.

This cleaned up version has….drum roll please…. ONLY 55 calories and 2 grams of sugar!

Looking for more clean eating recipes? Try this clean eating meal plan. 3 meals + 1 snack planned each day. Hundreds of extra recipes to swap with, too!

Nothing beats chocolate covered fruit and this dessert is no exception.
Plus, it is Paleo and Flat Belly Diet Friendly.

All you need to create this super simple dessert is 1/2 cup dark chocolate chips (MUFA), 1 tablespoon of coconut oil, and 1/2 cup frozen berries (you can use fresh but I always have frozen berries on hand).

In a microwave safe bowl, melt chocolate and coconut oil. To melt, heat the chocolate and oil, stirring every 20 seconds. It should take about 1 1/2-2 minutes. Allow chocolate to cool for a few minutes. Once chocolate is cooled slightly, dip the berries in the melted chocolate and place on a foiled-lined baking sheet. After all the berries have been coated in wonderful,yummy chocolate, place the baking sheet in the refrigerator  to harden the chocolate. Once the chocolate has harden, about ten minutes, pop these lovely little berries in your mouth and enjoy!

Ingredients

• 1 1/4 cup whole wheat flour
• 1/2 cup brown sugar
• 1/2 teaspoon salt
• 1/2 teaspoon baking soda
• 1/4 teaspoon baking powder
• 1/2 teaspoons pumpkin pie spice
• 3 teaspoon canola oil
• 1 egg plus 2 egg whites, beaten
• 1/3 cup nonfat plain or vanilla Greek yogurt
• 3 ripe bananas, mashed
• 1 cup uncooked quick oats
• 3/4 cup mini chocolate chips (MUFAS)

Directions

1. Preheat oven to 350 degrees
2. Mix all the dry ingredients (omitting the oats) in a large bowl
3. Add all the wet ingredients (omitting the bananas) to the dry mixture
4. Add the mashed bananas and oats to mixture and fold in
5. Line muffin tin with muffin liners and spray with nonfat cooking spray
6. Fill cups about 2/3 full
7. Bake for about 30 minutes. Insert toothpick, if it comes out dry then they are done.

Makes about 12 muffins.

Photo by piyato, published on 09 August 2012 Stock Photo – image ID: 10095910

Brain Games
Whole eggs are a great source of choline (30% of your RDA). Choline regulates brain and nervous system function.

Save the Tata’s
According to research, women who consume a high-intake of choline (about 6-8 whole eggs weekly) are 24% less likely to get breast cancer.

Sharpen the Eyes
Packed with antioxidants lutein and zeaxanthin, egg yolks fend off macular degeneration and lower the risk of cataracts.

Shrink your waist 
A study by Louisiana State University found that obese women who ate two eggs for breakfast five days a week lost 65% more weight than women who had bagels due to the satisfying proteins.

Available Amino 
Eggs are a complete source of protein and packed with amino acids making scrambled or hardboiled eggs an ideal post workout snack.

UV-Free Vitamin D
Eggs are one of the only foods that contain naturally occurring vitamin D.

Cosmetic Appeal
Heard of using prenatal vitamins to boost hair growth and strengthen the nails? No need to buy an extra supplement, eggs will do it for you. Eggs are high in sulphur and B12 which boost hair and nail growth.

EGGcellent Recipes
Click the links below for some diet friendly egg recipes!

Egg Muffins - 17 Day Diet Compliant (cycle one)

Broccoli and Avocado Omelet  - Flat Belly Diet Compliant (cycle one)

Portobello Mushroom Benedict - 17 Day Diet Compliant (cycle one) if you sub nonfat greek yogurt for the mayo

Avocado Egg Cups  - 17 Day Diet Compliant (cycle one)

The best part of a salad in a jar you can add anything you would like. Follow these steps for a delicious 17 day diet approved taco salad-in-a-jar or substitute any ingredients to create the salad of your dreams. CLICK HERE TO WATCH THE VIDEO. 

Start with a clean 32oz glass jar or a couple.
Layer 1: Salsa or any other 17 Day Diet approved dressing you prefer
Layer 2: Ground Turkey or ground chicken
Layer 3: Tomatoes, bell peppers, or any 17 day diet approved cleansing vegetables
Layer 4: Lettuce, kale, spinach, or your favorite leafy green
Layer 5: nonfat cheddar cheese.

Place each layer in the jar staring with the dressing and ending with the cheese. Place the lid on the jar and store in the refrigerator. Make multiple salads at a time to save time during the week.

http://www.dailybitesblog.com/2012/09/13/taco-salad-jars/

Speaking of pumpkins… Have you ever wondered what the health benefits of eating pumpkin is? Here are 10 health benefits just for you:

1. Orange vegetables like pumpkin, sweet potato, carrots and butternut squash carry the antioxidant Beta-Carotene. This has been known to possibly play a role in cancer prevention. PLUS, the seeds of the pumpkin have sterols in them that have been linked to fight off some cancers, too! So save the seeds and roast them for an extra tasty treat plus extra health benefits.
2. Speaking of seeds – Pumpkin Seeds (along with other nuts and seeds) contain phytosterols that have been shown in studies to reduce LDL or “bad” cholesterol.
3. Pumpkin seeds are also a rich source of protein. One ounce of pumpkin seeds contains approx. 7 grams of protein.
4. One more benefit of pumpkin seeds is the amino acid Tryptophan – I am sure you’ve heard of this being in turkey and it making you sleepy, but that’s not all it does. It also is important in the production of seratonin which helps raise our spirits and puts us in a good mood!
5. Pumpkin has 7 grams of fiber per 1 cup serving or pumpkin puree. This is also only about 83 calories. Fiber has been known to help people feel full longer, so you have the desire to eat less, which in turn helps with weight loss. Fiber is also really good for digestion and keeping you “regular”, if you know what I mean.
6. Pumpkin is an excellent source of Vitamins A and E. Both are great for immunity – and keeping you well!
7. Speaking of your immune system – 1 cup mashed pumpkin contains nearly 20 percent of the 60 milligrams of Vitamin C that is recommended for women daily.
8. Pumpkin is high in iron – this also helps keep you from getting sick by supporting a strong immune system.  For women, a 1 cup serving of pumpkin gives you 20% of your daily required iron intake.
9. For smooth skin – pumpkin contains carotenoids which can help keep the skin wrinkle-free and may also keep cancer cells at bay according to Health Magazine.
10. Pumpkin has more of the refueling nutrient potassium than bananas! After a heavy workout, potassium can help restore the body’s balance of electrolytes and keep muscles functioning at their best.

Here is a simple yet tasty pumpkin smoothie recipe for your enjoyment! Great for cycle 2 of the 17 day diet.

PUMPKIN SMOOTHIE

1 1/2 cup pumpkin puree

2 cup almond milk

1/2 cup vanilla yogurt

1/4 cup brown sugar

2 tsp ground cinnamon

Toss everything in blender, blend until smooth and creamy. Pour into glasses and enjoy!

• 1/2 cup nonfat plain Greek yogurt or cottage cheese
• 1 scoop vanilla protein powder (I love BSN Vanilla Ice Cream)
• Zest from 1 key lime
• 1 tablespoon key lime juice (about 3 key limes)
•  5-10 ice cubes
• 1 cup almond milk, water, or coconut milk, unsweetened
• 1/2 teaspoon stevia
• 1 teaspoon sugar-free vanilla pudding mix
• 1 cup spinach (to make it green)

Blend all the ingredients in a blender until smooth. Pour into an large glass or mason jason and top with a crushed graham cracker and nonfat whipped cream (optional).

On the 17 Day Diet? Use water not milk and Greek yogurt in your smoothie.

On the Flat Belly Diet? Add a tablespoon of chia seeds before you blend to get your MUFA’s in.

Photo courtesy of skinnymom.com