Super Green Keto Protein Smoothie

Green Keto Protein Smoothie

Ingredients:

• 1 cup unsweetened almond milk: Low-carb, dairy-free base.
• 1 scoop of keto-friendly protein powder: Ensures a good protein boost.
• 1 cup spinach: Great for gut health and rich in nutrients.
• 1/2 avocado: Provides healthy fats, fiber, and helps with hormone balance.
• 1 tablespoon chia seeds: Adds fiber and omega-3 fatty acids for hormone health.
• 1 tablespoon flaxseeds: Excellent for fiber and hormone balance.
• 1/2 cucumber: Hydrating and good for gut health.
• 1/4 cup Greek yogurt (optional, make sure it's full-fat and unsweetened): For probiotics and additional protein.
• 1 tablespoon MCT oil or coconut oil: Healthy fats for energy and keto.
• 1/2 lemon, juiced: For a refreshing taste and digestive aid.
• A few ice cubes: For texture and refreshment.
• Stevia or monk fruit sweetener to taste: Keto-friendly sweetener.

Instructions:

1. Blend the Greens First: Start by blending the spinach and cucumber with the almond milk until smooth.
2. Add the Protein and Fats: Add the avocado, protein powder, chia seeds, flaxseeds, and Greek yogurt. Blend until well combined.
3. Incorporate the Oils: Add the MCT oil or coconut oil and blend again.
4. Add the Final Touches: Squeeze in the lemon juice, add ice cubes, and blend until you reach your desired consistency.
5. Sweeten if Needed: Taste your smoothie and add stevia or monk fruit sweetener if you prefer it sweeter.

Benefits:

• Protein: The protein powder and Greek yogurt (if used) provide a substantial protein boost.
• Gut Cleanse: Spinach, cucumber, chia seeds, and flaxseeds contribute fiber and nutrients for gut health.
• Hormone Balance: Avocado, chia seeds, and flaxseeds help support hormonal health.
• Keto-Friendly: The smoothie is low in carbs, high in healthy fats, and fits well within a keto diet.

Detailed Nutrition Panel for Green Keto Protein Smoothie

Macronutrients:

• Calories: 544
• Protein: 37g
• Fat: 39.5g
• Total Carbohydrates: 25g
• Fiber: 16g
• Net Carbohydrates: 9g

Micronutrients (approximate values):

1. Unsweetened almond milk (1 cup):

   • Calcium: 450mg
   • Vitamin E: 6mg

2. Keto-friendly protein powder (1 scoop):

   • 25g of protein

3. Spinach (1 cup):

   • Vitamin A: 2813 IU
   • Vitamin C: 8.4mg
   • Calcium: 30mg
   • Iron: 0.8mg
   • Magnesium: 24mg

4. Avocado (1/2):

   • Vitamin K: 14mcg
   • Folate: 60mcg
   • Vitamin C: 6mg
   • Potassium: 345mg
   • Vitamin E: 1.3mg

5. Chia seeds (1 tbsp):

   • Calcium: 76mg
   • Iron: 1mg
   • Magnesium: 40mg

6. Flaxseeds (1 tbsp):

   • Calcium: 26mg
   • Iron: 0.6mg
   • Magnesium: 40mg

7. Cucumber (1/2):

   • Vitamin K: 8.5mcg
   • Vitamin C: 1.5mg

8. Greek yogurt (1/4 cup):

   • Calcium: 40mg
   • Vitamin B12: 0.3mcg

9. MCT oil (1 tbsp):

   • For energy while in ketosis

10. Lemon juice (1/2 lemon):

    • Vitamin C: 18mg

11. Ice cubes:

    • No significant nutrients.

12. Stevia or monk fruit sweetener:

    • No significant nutrients.

Summary of Key Micronutrients:

• Calcium: 622mg
• Iron: 2.4mg
• Magnesium: 144mg
• Potassium: 345mg
• Vitamin A: 2813 IU
• Vitamin C: 34.4mg
• Vitamin E: 7.3mg
• Vitamin K: 22.5mcg
• Folate: 60mcg
• Vitamin B12: 0.3mcg

These values provide a good balance of essential nutrients, contributing to protein intake, healthy fats, and overall micronutrient profile, which supports gut health, hormone balance, and keto diet requirements.