Palmtree Paradise - My #1 Favorite Smoothie

This smoothie will upgrade your mornings to a solid 10. It brings a burst of tropical goodness, fiber, and energy to start your day in the best way. There are small additions you can make to boost this simple, healthy recipe. Tailor it to what you need and enjoy!

Palmtree Paradise

1.5 cups Spinach (can be frozen)

1 cup Almond Milk

1 fresh or frozen Banana

1/2 cup Mango

1/2 cup Pineapple

1 scoop Protein Powder

1/2 cup Greek Yogurt



Immunity - Switch mango for 1/2 cup berries (Antioxidants), switch the almond milk with OJ (Vit. C)

Gut Health - add a small amount of peeled ginger, 1/3 cup oatmeal (fiber)

Energy - add 1 serving matcha powder (caffeine), 1 teaspoon coconut oil (MCTs)


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6 Ingredient Healthy Pancakes

breakfast protein recipes Apr 10, 2018

Prep Time: 10 minutes     Cook Time: 10 minutes


These are my all time favorite protein pancakes. They are ridiculously easy to make and will fill you up for hours! Try this for your next breakfast.


  • 1 cup oats

  • 1 banana

  • 2 eggs + 1/2 cup egg whites
  • 4 tsps baking powder

  • 1 tsp cinnamon

  • 2 scoops protein powder

  • pinch of salt
  • oil, to cook


  1. Put all ingredients in blender and blend until smooth. If the batter is too loose, add more protein powder.
  2. Heat oil in pan and pour about a 1/4 cup pancake mix.
  3. When edge starts to look cooked, give it a flip (approx. 2-3 minutes). 

Life Hack: Freeze them and they will last 4 more weeks. Stick them in the toaster for a quick meal with zero effort!



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Superfood Power Protein Breakfast Smoothie

Calories: 440 Carbs: 51 Fat: 17 Protein: 30

This smoothie is packed full of antioxidants and protein to start your day off right. The combination of carbs and fat gives you both short and long term energy to help you get through your morning. 

  • 1 cup (250 ml) unsweetened almond milk.
  • 1/2 ripe banana
  • 1/2 cup frozen mixed berries.
  • 1-2 large handfuls of baby spinach.
  • 1 tbsp Almond Butter
  • 1 tbsp chia seeds
  • 1 scoop vanilla protein powder

Blend and enjoy!

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Egg Muffins

breakfast recipes Jan 12, 2018

Prep Time: 10 minutes     Cook Time: 25 minutes


Here's another time-saver recipe.  Make these during the weekend and you'll be good to go for breakfast all week long!  You can eat these alone or add to a whole wheat English Muffin for a quick and healthy breakfast sandwich.


  • 12 eggs

  • ½ cup chopped spinach

  • ½ cup chopped onion

  • ½ cup chopped bell pepper (any color)

  • ½ cup shredded cheddar cheese

  • Salt and pepper


  1. Preheat the oven to 350 degrees F.  
  2. In a large bowl, beat together the eggs with the other ingredients.
  3. Spray a muffin tin with cooking spray.  
  4. Spoon cup of the mixture into each of the 12 spots in the muffin tin.
  5. Bake for 20-25 minutes or until a knife inserted into the center comes out clean.

These muffins can be refrigerated for up to 7 days or frozen for up to 6 months.


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Overnight Oats

breakfast recipes Jan 12, 2018

Prep Time: 5 minutes     "Cook" Time: Overnight


Need a quick and filling breakfast?  Overnight oats are your answer!  Let your fridge do all the work and in the morning, you can enjoy a grab and go breakfast that will get you on the right path for the rest of the day.


  • 1/2 cup dry oats

  • 3/4 cup milk of your choice (soy, almond, skim)

  • 1 tbsp honey

  • 1 tbsp chia seeds

  • Toppings of your choice: chocolate chips, raisins, cinnamon, fruit, creative!


  1. Mix the oats, milk, honey, chia seeds, and your choice of toppings in a mason jar or Tupperware.  
  2. Cover and let sit overnight.  
  3. Enjoy in the morning cold or warmed up.
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The Power of Breakfast

breakfast nutrition Jan 12, 2018

Hey, ZF fans! Welcome to our first of many nutrition blog posts.  Let’s start off by talking about the most important meal of the day: breakfast. Your morning meal is important because it jump starts your metabolism, meaning your body starts burning calories for energy. Eating breakfast also provides the body with the fuel you need to go about your day.  A healthy breakfast should contain a whole grain carb (such as whole wheat toast), protein (like eggs or yogurt), and veggies.  Do you have trouble finding ways to eat veggies at breakfast?  Try making an egg scramble with some chopped bell peppers.  Do you prefer to start your day on the sweeter side?  Throw some spinach into your smoothie.  It may turn your drink green, but we promise you won’t be able to taste it when it’s mixed with naturally sweet fruit.

Too many people skip breakfast.  Think this will lead to weight loss?  Think again.  Skipping breakfast...

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Veggies at Every Meal

breakfast lunch recipes Jan 12, 2018

Does the thought of choking down brussel sprouts with your morning coffee make you more than uncomfortable? We have good news for you: eating veggies at every meal can be delicious! But before diving into the “how”, let’s talk about the “why”.
You’ve heard it your entire life…”eat your vegetables!” While we may not all want to look like Popeye (fueled by spinach!), there are plenty of other reasons to eat those delicious veggies.

Vegetables are low in calories and contain stomach-filling fiber and even protein.
Veggies are full of all types of vitamins and minerals to keep us healthy year round.
Most vegetables contain compounds called phytochemicals, which protect cells from damage that may lead to cancer.

Okay, so veggies are good for you (this isn’t news to most). But how can you make veggies a part of every meal you eat, not just dinner? Here are some tips for those tricky meals:

-Smoothies are a great way to...

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