Category — Low calorie

Smoothies are great when it comes to convenience and taste. But if you take note of the calorie counts, many if not most smoothies can be off the charts. Not true with the recipe I have today. This Low Calorie Peanut Butter Smoothie tastes good and is very nutritious.

For about 315 calories you will have a protein, calcium, and fiber rich meal. If you’re making the smoothie for breakfast serve with a clementine to bring the total count for the meal to only 355. You’ll be rounding out your meal with some additional dietary fiber and adding a  great source of vitamin C. All of this will keep you feeling full and satisfied for quite some time.

Low Cal Peanut Butter Smoothie

Ingredients:

1 container non-fat Greek Yogurt (5.3 oz.)

1.5 Tbsp. Peanut Butter

1 medium chopped apple without the skin

1/2 cup nonfat milk (skim milk)

Process in a blender or food processor and enjoy!

Calories and Nutrition for a Smoothie plus one clementine:

~355 calories

~24 grams of protein

~5 grams of dietary fiber

~276 mg of calcium

~92 mg of vitamin C

If you prefer to cut back a little on the smoothie calories you might choose to not add the skim milk and add ice cubes instead. You’ll reduce the calorie count a little (about 40-45 calories) and still have a protein rich meal. About 20 grams protein total instead of 24. However, you’ll also reduce the calcium by a significant amount. A half cup of skim milk has about 150 mg of calcium.

If you find the smoothie to not be sweet enough, you might add a small amount of the natural sweetener stevia.

NOTE: Including a carton of nonfat Greek Yogurt (instead of regular nonfat plain yogurt) is a great way to have a high protein smoothie without the need for adding powdered whey protein. Plus you have the added benefit of getting the additional nutrients such as calcium.

Enjoy!

Having a few (or more) hard-boiled eggs in your refrigerator each week is a great strategy for making quick and easy healthy meals or snacks. Making hard-boiled eggs that peel easily and don’t have a green ring around the yolks is easy when you know how. I have a great youtube video for you today to show you what to do.

How to Hard-Boil Eggs

NOTE: I set my timer for 20 minutes not 12.

I like to make 4-6 hard-boiled eggs to keep in my refrigerator during the week. Some days I choose to add a hard-boiled egg to my breakfast, whatever it might be, to boost my protein intake. At only 80 calories or so for one large egg, I get a protein boost of 6 grams with very few additional calories.

By taking the time to plan ahead and ensure I am getting at least 12 grams of protein and preferably more for breakfast I have a much easier time staying on track all day with healthy low calorie eating. Why? Because protein helps most people feel full and satisfied much longer than either fat or carbohydrates. You need a balance of all three just don’t skimp on the protein.

Hard-boiled eggs can also be used to make a variety of quick salads or sandwiches. Or you might simply create a platter of cut up veggies, fruit, lean meat, hard-boiled eggs and a few small chunks of low fat cheese. What could be easier or healthier? Add a small whole grain muffin if you like.

For some great salad ideas take a peek at a page on the Fresh Fruits and Salads website. You’ll find lots of photos of wonderful salads that include hard-boiled eggs.

Just pick a salad that appeals to you. Chop up some veggies, lean meat, and hard-boiled eggs. Add these to a mix of leafy greens (preferably dark colored such as spinach for more nutrition) and voila! You have one very easy, healthy, and hopefully low calorie meal depending on the ingredients you choose.

Another quick to make and tasty option for hard-boiled eggs is to make deviled eggs. I’ve covered this previously. Take a look to see just how easy it can be and to learn the secret ingredient I use to make my deviled eggs extra special!