Protein Rich Recipes Archives - Page 3 of 6

How to make Healthy Foxtail Millet Idli

By Kamna Dwivedi / Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes

Introduction:-

This Foxtail Millet Idli recipe is a nutritious recipe. It is so easy to cook with less ingredients. Foxtail millet idlis can be a nutritious and delicious way to enjoy and get all its benefits of this ancient grain also a healthiest option for south indian food lovers. Foxtail millet has several health benefits:-

This idli is more nutritious due to its millet is called Foxtail millet. It’s is a rich source of dietary fiber, micronutrients and antioxidants. A combination of urad dal (black gram) and foxtail millet, the idlis become a good source of plant-based protein, which is definitely important for muscle health. These nutrients contribute to overall body functioning and complete well being. Also it is a cardio and diabetic friendly recipe, safe for gluten intolerant. Foxtail millet is low in calories grain as compared to rice and other grain, making it a perfect choice for those who looking for weight management.

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Ingredients:-

Foxtail millet – 1 cup
Urad dal – 1/2 cup
Fenugreek seeds(methi dana) – 1 tbsp
Oil for greasing idli molds
Baking soda or Eno powder – 1/2 tsp
Salt to taste
Water as required

Method:-

Fermentation – Firstly, wash the millets and urad dal thoroughly and soak them along with methi seeds for 7-8 hours. After that, strain the water. And blend it till it become a smooth batter. Pour the all batter into a bowl and let it rest for about 6-7 hour or overnight.
Steaming – In the morning or when it get fermented well. heat some water in a idli streamer till it boils. Meanwhile, Add some salt into the fermented batter. Adjust its consistency by adding some water. Now add baking soda for batter fermenting it. For steaming preparation, grease some oil to your idli molds. Immediately pour batter into idli molds and when the water is getting boiled set all idli tray. Cover the steamer and let it cook for 6-7 min on a medium flame.
Now off the flame. Remove the from molds.

Your Foxtail Millet Idli is ready to be served. Enjoy it with sambar or your favorite chutney.

Macros of Foxtail Millet Idli:-

Calories: 85 kcal

Carbohydrates: 14.5 g

Protein: 3 g

Fat: 1.5 g

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How to make Super quick and Nutritious Apple Egg Scrambled

By Kamna Dwivedi / Eggs, Fitpiq Team, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes

Introduction:-

This is a Super quick and Nutritious Apple Egg Scrambled. It is a great option as a nutritious snack with less ingredients. The combination of scrambled eggs with apple are offered with several health benefits such as – Eggs are rich in protein and it is filled with healthy fats. Additionally, Apples are a good source dietary fiber, vitamins and minerals. It helps to prevent over eating which gives you feeling of full and instant energy in the morning.

This is a perfect option for those who working and don’t have enough time to prepare a regular breakfast meals. So, let get started with the recipe.

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Ingredients:-

Eggs raw – 2 regular
Apple diced – 1 medium
Cooking oil or butter – 1 tbsp
Pinch of Cinnamon, nutmeg or other spices (optional)
Herbs for seasoning.
Salt and black pepper to taste.

Cooking method:-

Firstly, Heat some oil or butter in a frying pan on a medium flame.
Add the diced apple to the pan and cook for about a minute until they start to soften.
Now, whisk the eggs in a bowl with adding a pinch of salt and pepper.
Pour all whisked egg’s liquid over the apples in the frying pan.
Now, slightly scramble the eggs by stirring spatula and mix them along with apples as they cook.
Lastly, cook the mixture until the eggs are gradually cooked. make sure the texture should look creamy. (Do not over cook). Now off the flame.

Your Apple egg scrambled are ready. Served it hot with brown bread toast and salad.

Macros of Apple Egg Scrambled (per serving):-

Calories: 339 kcal

Protein: 13.4 g

Carbohydrate: 26 g

Fat: 16.4 g

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How to make Delicious High Protein Sprouts Tikki

By Kamna Dwivedi / Fitpiq Team, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes

Introduction:-

This Delicious High Protein Sprouts Tikki is a flavorful and full of nutrition recipe. Certainly, Sprouts are an excellent source of plant based protein which provides essential amino acids that help in muscle growth, repair and overall body functioning. It is high in dietary fiber which improve the digestion and metabolism, it detoxify toxins from our body and helps to maintain healthy cholesterol levels. This sprouts gives satiety (feeling of fullness), and it can be beneficial for weight management too.

This recipe can give you a yummy twist of eating boring sprouts in a new way. Sprouts Tikki is healthy made by sprouts are a favorited among the fussy eaters. This is an easy-to-make and yummy snack recipe which is cooked with sprouted moong and black chana, sprouted fenugreek seeds, gram flour or besan and roasted peanuts.

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Ingredients:-

Mixed sprouts (moong beans, black chana, methi seed sprouts) – 1 cup
Grated paneer – 1/2 cup
Besan for binding – 1 tbsp
Small Onion chopped – 1/2 cup
Roasted peanuts – 2 tbsp
Coriander leaves – 1/2 cup
Ginger garlic paste – 1 tbsp
Cumin seeds – 1 teaspoon
Coriander powder – 1 tbsp
Green chilli – (adjust to taste)
Oil for greasing or shallow fry (no oil required if you are air frying)
Salt to taste

Preparation:-

Firsly wash the lentils (moong and black chana) thoroughly.
Saok both the lentils and fenugreek seeds separately for 7-8 hour or overnight.
Once you’ve soaked lentils and seeds started the germination process, Tie the knot and tighten the cloth and keep it in the bowl in a corner overnight for a minimum of 12 hours or till they start sprouting.

Method:-

First of all, take a mixer jar, combine the mixed sprouts into the jar.
Now add green chilli, ginger garlic paste, cumin seeds, roasted peanuts, coriander leaves and salt to taste into the jar.
Blend all together (do not add water in mixture). Mix everything thoroughly.
After that, pour all the mixture of jar into a bowl. Now, add finely chopped onion, 2 tbsp besan and grated paneer. Mix everything thoroughly. Now grease some cooking oil on your hand and shape each portion into a tikki.
Heat a small amount of oil in a pan. Place all the tikki once it hot. Now let it cook until they are golden brown on both sides, turning tikkis accordingly to ensure even cooking.

Macros of approx. 4 Sprouts Tikkis (per servings):-

Calories: 200 kcal

Protein: 10.2 g

Carbohydrate: 18.2 g

Fats: 17.8 g

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How to make Overnight soaked Oats with Nut and Fruits

By Kamna Dwivedi / Breakfast Recipes, Fitpiq Team, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Introduction:-

This is Overnight soaked Oats with Nut and Fruits. If you love healthy breakfast options and don’t want to do a whole lot of work in the morning ? This Overnight oats with Nuts and Fruits recipe is the best option to you. It’s honestly one of the easiest no cook breakfast option, that will leave you with healthy grab and go breakfast. And the fun part is that it is endlessly customizable.

It is high in soluble fiber, beta glucan which has numerous benefits. This helps to reduce cholesterol and blood sugar levels. Overnight oats has low glycemic index, it promotes healthy gut bacteria and increases feeling of fullness.

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Ingredients:-

Rolled oats – 1/2 cup
Chia seeds – 1 tbsp
Peanut butter (optional) – 1 tbsp
Nuts (cashew, almonds, walnuts) – 1/3 cup
Milk – 1 cup
Jaggery powder – 1 tbsp
Fruits (as per your choice) chopped – 1 cup
Pumpkin seeds – 1/2 tbsp

Method:-

Take rolled oats in smoothie jar (use 16 ounce mason jar with a screw lid). Now add chia seeds, milk along with nuts.
Soaked this mixture overnight in the fridge. (in winter no need to store in fridge)
In the morning, take out your oats jar from the fridge. Allow the mixture to be at normal temperature.
After that, Add some peanut butter, maple syrup or honey into oats. Now add freshly chopped fruits as per your choice. Mix all together nicely.
Now garnish it with pumpkin seeds or sunflower seeds.

Your quick and yummy Overnight oats with fruits and nuts are ready to served. Start your day with this instantly made breakfast option with goodness of health.

Macros of Overnight Oats with Nuts and Fruits:-

Calories: 350 kcal

Carbohydrates: 45.7 g

Protein: 15.6 g

Fats: 14.5 g

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Let’s make Protein Rich Kala Chana Dosa

By Kamna Dwivedi / Fitpiq Team, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Introduction:-

This is Protein Rich Kala Chana Dosa recipe. Dosa is one of the most loved breakfast, there is no doubt about it. However, there are many variations in dosa. But this dosa is unique and highly nutritious from others, because it is made my desi Kala chana which easily available in everyone’s kitchen. Now let’s talk about its benefits:-

– It is made by black chickpea is also known as kala chana in India, Kala chana is good source of plant based protein. So, it is a great option for vegetarians. It has fiber and essential micro nutrients like – iron, zinc, magnesium and vitamin B group. This dosa is a great option for diabetic patients, and who wants to weight loss. It gives you feeling of fullness.

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Ingredients:-

Kala chana – 1 cup
Rava – 1/2 cup
Curd – 2 tbsp
Green chilli – 2 small
Ginger – 1/2 inch
Coriander leaves – 20 gm
Cumin – 1 tsp
Black pepper – 1/2 tsp
Pinch of Hing
Salt to taste
Cooking oil – 1 tbsp
Water as required

Method:-

Firstly, Soak kala chana overnight or 7-8 hours.
Take a jar. Add Kala chana, salt and all the ingredients are mentioned. Now blend all material together by adding some water and make a smooth batter. Keep it aside for 15 min.
Heat a tawa or non stick pan on a low flame. Grease some oil on the pan. Pour the batter and gently spread the batter starting from the center and moving outwards. Spread some oil on dosa.
When the dosa is getting roasted, flip it slightly. Cook from the side.
When the dosa has nicely light browned from the both side. Now fold it and bring it to your plate

Your Protein rich kala chana dosa is ready. Serve it hot with tomato chutney or green chutney.

Macros of Kala Chana Dosa:-

Calories: 300 kcal

Carbohydrate: 40 g

Protein: 10 g

Fat: 5 g

Fiber: 10 g

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How to make Yummy and Healthy Rajsthani Gatte ka Pulao

By Kamna Dwivedi / Fitpiq Team, Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes

Introduction:-

Yummy and Healthy Rajsthani Gatte ka Pulao is a delicious recipe which is from Marwari cuisine of Rajasthan. It is not only full of flavors, also good and safe for health. It’s a good combination of protein and carbs. This recipe is full of vitamin C which helps to boost our immunity and good for skin health.

As we all know bengal gram or besan is commonly used in Rajasthani cooking. Besan is high in folic acid, which is important for RBC and WBC in the bone marrow.

Use this recipe on your parties or any celebration, this can be a flavorful healthy replacement of unhealthy dishes.

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Now let’s jump to the preparation of recipe.

Ingredients:-

To make Besan Gatte –

Besan – 4 tbsp
Red chilli powder – 1/2
Kashmiri lal chilli – 1/2 tsp
Turmeric powder – 1/2 tsp
Coriander powder – 1 tsp
Kasoori methi – 1/2 tsp
Cumin seeds – 1/2 tsp
Carrom seeds – 1/2 tsp
Salt to taste
Pinch of Hing
Oil – 1 tbsp
Water as required

To make Pulao –

Cooked rice – 3 cup
Cooking oil – 1 tbsp
Whole black pepper – 1 tsp
2 Green chilli
6-7 Cashews
1 Whole red chilli broken
Garlic finely chopped – 1 tbsp
Onion finely chopped – 1 cup
Green peas – 1/2 tsp
5-6 Curry leaves
Kashmiri red chilli – 1/2 tsp
Turmaric powder – 1/2 tsp
Salt to taste
Mint and Corander leaves for garnish
Lemon juice – 2 tbsp

Preparation:-

To make besan gatte- Add besan, salt, all the masala(mentioned in ingredients) and oil. Add water to make a dough like chapati dough. Grease dough with oil and keep it aside by covering a muslin cloth for 5 min.
Boil 3-4 glass of water in a patila/runway pot. Now shape the gatta like carrot and put into the boiled water. Let it boil for 6-8 min.
Afterward, off the heat, strain its water. Once the gatte cool down, cut all the gatta in round shape.

Method of making Pulao:-

To make Pulao- Heat 1 tbsp oil in a kathai. Add broken red chilli, black pepper, green cardamom, green chilli, curry leaves and cashews, roast it for a while. Now add onions and sauté till it become golden blown. Now add red chilli, kashmiri red chilli powder, boiled peas, besan ke gatte, cooked rice and salt. Mix all together and keep frying for 5 min. Cover with the lip, let it steam for mor 2 min.
Now off the flame. Add lemon juice and garnish the pulao with Mint and coriander leaves.

Your Rajasthani gatte ka pulao is ready. Serve Gatte ka Pulao with cucumber or onion raita, and roasted papad. Enjoy this healthy meal, and let us know by commenting is mentioned to this.

Macros of Rajasthani Gatte ka Pulao:-

Calories: 345.6 kcal

Carbohydrates: 55 g

Protein: 8 g

Fat: 10.4 g

Fiber: 3.2 g

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HOMEMADE BANANA DRY FRUITS AND SEEDS SMOOTHIES:

By Payal Tharani / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Recipes, Potassium Rich Recipes, Protein Rich Recipes, Smoothies, Weight Loss Recipes

INTRODUCTION:

HOMEMADE BANANA DRY FRUITS AND SEEDS SMOOTHIES ARE A HEALTHY SOURCE OF PROTEIN AND ESSENTIAL VITAMINS ALSO THEY TASTE SWEET BECAUSE OF THE DATES AND BANANAS. AND YOU WELL KNOW BANANA IS A GOOD SOURCE OF ENERGY IF THERE IS NO TIME FOR EAT OR MAKE SOMETHING HEALTHY YOU CAN HAVE BANANA IT GIVES YOU ENERGY TO WORK AND THINK.

INGREDIENT OF HOMEMADE BANANA DRY FRUITS AND SEEDS SMOOTHIES :

PEANUTS – 2tbsp
PUMPKIN SEED – 5g
COCOA POWDER – 1tbsp
BANANA -1
CHIA SEEDS – 1tbsp
SUNFLOWER SEEDS- 5g
DATES -2
FLAX SEEDS-2tbsp
CINNAMON POWDER-1tbsp
COFFE POWDER-1tbsp(optional)
MILK OF YOUR CHOICE OR WATER

METHOD FOR MAKING BANANA DRY FRUITS AND SEEDS SMOOTHIE :

firstly take a grinder jar

after that put some ingredients: peanuts, pumpkin seed, cocoa powder, coffee powder, sunflower seed, dates, cinnamon powder, flax seeds and add water or milk of your choice.

and soaked them for 10mins

after that add chopped banana and vanilla extract(optional)

then grind it and make a smooth mixture of smoothie

then take a glass put soaked chia seeds then add a mixture and put some pumpkin seeds for garnishing.

HERE YOUR HEALTHY AND TASTY HOMEMADE BANANA DRY FRUITS AND SEEDS SMOOTHIE IS READY…ENJOY IT

I HOPE YOU LIKE IT IF YOU WANT SOME OTHER HEALTHY RECIPES PLEASE COMMENT ON WHICH FOOD OR VEGETABLE RECIPE YOU NEED OR WANT. WE WILL SURELY COME UP WITH THAT RECIPES…

MACROS:

TOTAL CALORIES -489

PROTEIN-17.4g

FATS-21g

FIBER-9.6g

FOR MORE RECIPES: https://fitpiq.com/wp-admin/post.php?post=9583&action=edit

TRY TO MORE EXPLORE FOR YOUR HEALTH YOU CAN FIND MORE HEALTHY RECIPES IN fitpiq.com WE HAVE VARIETIES OF HEALTHY RECIPES YOU CAN SURELY LIKE IT …

HEALTHY AND YUMMY POMEGRANATE MAKHANA SMOOTHIE:

By Payal Tharani / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes, Smoothies, Weight Loss Recipes

INTRODUCTION:

HEALTHY AND YUMMY POMEGRANATE MAKHANA SMOOTHIE is highly nutritious, packed with antioxidants, aids in balancing blood sugar, supports weight loss, has anti-ageing properties, and promotes heart health. Additionally, the recipe includes milk protein and vitamins.

HOWEVER YOUR DAILY ACTIVITIES AFFECT YOUR HEALTHY LIFESTYLE, LIKE EATING TOO MUCH OF JUNK FOOD CAN DAMAGE YOUR DIGESTIVE SYSTEM, KIDNEY, HEART AND ETC…

INGREDIENTS OF HEALTHY AND YUMMY POMEGRANATE MAKHANA SMOOTHIE :

DRY ROASTED MAKHANA – 10g
SOAKED WALNUTS-5g
SOAKED FIG – 1
POMEGRANATE – 2tbsp
CHIA SEEDS – 1tbsp
SOAKED ALMONDS – 4
ROASTED RAISINS-5g
PUMPKIN SEEDS – 5g
SUNFLOWER SEEDS – 5g
ROASTED FLAX SEED – 5g
milk of your choice or water

PREPARATION:

SOAKE WALNUTS, FIGS, AND ALMONDS, OVERNIGHT.

METHOD:

TAKE A GRINDER JAR

THEN PUT ALL THE INGREDIENTS: SOAKED WALNUTS, FIG, ALMONDS, POMEGRANATE, MAKHANA, FLAX SEEDS, PUMPKIN SEEDS, SUNFLOWER SEEDS, RAISINS AND MILK OF YOUR CHOICE OR WATER.

AFTER THAT GRIND IT PROPERLY TO MAKE A SMOOTH MIXTURE

THEN TAKE A GLASS AND PUT 1 tbsp CHIA SEEDS THEN PUT A MIXTURE ON A GLASS

AFTER THAT GARNISH IT WITH SOME POMEGRANATE AND MAKHANA

HERE YOUR MAKHANA SMOOTHIE IS READY ENJOY IT AS A ENERGY DRINK OR MID-DAY MEAL IT’S LOVELY.

MACROS HEALTHY AND YUMMY POMEGRANATE MAKHANA SMOOTHIE:

TOTAL CALORIES-196

PROTEIN- 5.7g(if you need an extra protein boost, then you can add a scoop or spoon of protein powder)

FATS-10.7g

CARBS-49g

FIBER-6.6g

FOR MORE RECIPES: https://fitpiq.com/wp-admin/post.php?post=9583&action=edit

HAVING A STRESS FULL MIND CAN DESTROY YOUR MENTAL HEALTH, AND MOOD, INCREASE YOUR ANXIETY LEVEL, HEADACHES. HAVING A STRESS-FREE MIND HELP TO MAINTAIN A MENTAL HEALTH IF YOUR MENTAL HEALTH IS GOOD THEN YOU CAN WORK ON YOUR PHYSICAL HEALTH AND CARRIER. SO BE A LITTLE HEALTH CONSCIOUS AND HAVE SOMETHING YOU WANT IF YOU ARE DIETING THEN YOU WILL HAVE THIS RECIPE IT DIDN’T BRAKE YOUR DIET PLAN.

HEALTHY PROTEIN CHOCOLATE SMOOTHIE

By Payal Tharani / Fitpiq Team, Health Tips, Healthy Recipes, Potassium Rich Recipes, Protein Rich Recipes, Smoothies

INTRODUCTION:

HEALTHY PROTEIN CHOCOLATE SMOOTHIE offers all the benefits of protein powder, with the additional flavor of chocolate. It can aid in muscle building, post-workout recovery, weight loss, and protein intake, and is enhanced for those who enjoy flavour…

In addition to the benefits of protein powder, studies show that chocolate-based snacks can help manage anxiety and stress. With numerous chocolate protein supplements on the market, it’s important to consider the protein content, levels of nine essential amino acids, and any additional ingredients before purchasing.

feeling lonely, and upset because of anxiety & stress is common. Doctors always suggest eating chocolate something sweet because it releases dopamine and oxytocin it is a love hormone it helps you to come out of anxiety and stress. so you can also have a chocolate banana smoothie it can enhance your flavours in life something chocolaty and surprisingly healthy too.

a minimal amount of chocolate can change your mood, you feel relaxed and stress-free after some time of having it.

INGREDIENTS FOR HEALTHY PROTEIN CHOCOLATE SMOOTHIE :

SOY MILK200ML-108CAL(CAN USE ANY MILK OF CHOICE)
BANANA100g-116cal
DATES 2-51cal
PLANT-BASED PROTEIN POWDER10g-37cal
CINNAMON POWDER 1/4tbsp-1.6cal
UNSWEETENED COCOA POWDER 1tbsp-15cal
HEMP HEARTS (OPTIONAL)1/2tbsp-14.2cal
ICE CUBES(Optional)

METHOD OF MAKING HEALTHY PROTEIN CHOCOLATE SMOOTHIE :

TAKE A JAR

2. PUT SOME ICE CUBES, CHOPPED BANANA, DATES, PLANT-BASED PROTEIN, UNSWEETENED COCOA POWDER, AND MILK OF YOUR CHOICE.

3. GRIND THEM WELL

4. THEN STIR IT PROPERLY

5. TAKE A GLASS AND PUT THE MIXTURE IN IT

6. THEN PUT SOME HEMP HEARTS IF YOU WANT

HERE YOUR HEALTHY PROTEIN CHOCOLATE SMOOTHIE IS READY…ENJOY IT WITH THE ENHANCING FLAVOUR OF CHOCOLATE, BANANA, AND DRY FRUITS YOU SURELY LOVE IT. IT ALSO HELP YOU TO REDUCE WEIGHT.

MACROS:

TOTAL CALORIES-342

PROTEIN-18.9g

FATS-6.2g

CARBS-55.8g

FIBER-5.8g

FOR MORE RECIPES:https://fitpiq.com/wp-admin/post.php?post=9578&action=edit

HIGH PROTEIN BANANA MILK SMOOTHIE:

By Payal Tharani / Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes, Smoothies

INTRODUCTION:

HIGH-PROTEIN BANANA MILK SMOOTHIES ARE A GREAT SOURCE OF CALCIUM, POTASSIUM AND OTHER NUTRIENTS. A COMBINATION OF BANANA AND MILK IS A GOOD SOURCE OF ENERGY AND ONE OF THE MOST POPULAR, AMONG FITNESS ENTHUSIASTS AND FOODIES.

MANY HEALTH EXPERTS ADVISE IT TO HAVE IT REGULARLY BOTH OF THESE FOODS. THEY HELP IN MUSCLE DEVELOPMENT.

Banana Shake Calories

Banana shake calories and nutrient content are as given below:

Serving Size – 1 cup

Per serve Energy – 871 kJ
Fat – 1.52g
Saturated Fat- 0.803g
Monounsaturated Fat – 0.323g
Polyunsaturated Fat – 0.15g
Carbohydrates – 47.9g
Sugar – 31.1g
Fibre – 4.2g
Protein – 4.77g
Sodium – 41mg
Cholesterol – 4mg
Potassium – 747mg

INGREDIENTS:

COCONUT MILK 1CUP -100cal

BANANA100g-116cal

DATES 2-51cal

SOAKED ALMONDS 4-31cal

PROTEIN POWDER10G -37cal

PEANUT BUTTER 2TBSP

PREPARATION OF HIGH PROTEIN BANANA MILK SMOOTHIE :

DATES AND ALMOND SOAK OVERNIGHT.

METHOD OF MAKING HIGH PROTEIN BANANA MILK SMOOTHIE :

IN JAR ADD 2 DATES, COCONUT MILK, 2TBSP PEANUT BUTTER,100g OF BANANA AND 10G OF PROTEIN POWDER AND GRIND IT PROPERLY.

STIR THEM PROPERLY.

THEN PUT IT IN A CUP AND ADD SOME ALMONDS TO IT.

HERE YOUR HIGH-PROTEIN BANANA MILK SHAKE IS READY .

IT IS A QUICK AND EASY RECIPE YOU WANT SOMETHING TASTY AND HEALTHY TOO THEN YOU CAN HAVE IT WITHOUT THINKING ANYTHING ABOUT YOUR HEALTH.

FOR MORE RECIPES:https://fitpiq.com/how-to-make-apple-oats-smoothie/

MACROS:

TOTAL CALORIES-398

PROTEIN-14.5g

FATS-18.6g

CARBS-44.6g

FIBER-4.5g

This banana smoothie made with milk is a healthy option. Banana shake is a healthy post-workout drink that can benefit your stomach, heart, and hydration levels. It’s also great for headaches and hangovers.