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quick meals
healthy eating habits
necessary nutrients
micro nutrients
cheese milk
wholesome meals
egg whites
cottage cheese
rapid pace
Healthy Quick Meals With Smoothie Drinks - Part 1/3
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Healthy Quick Meals With Smoothie Drinks - Part 1/3

The rapid pace of life sometimes does not give us regular eating habits or it makes a problematic dieting program. Meals become incorrectly distributed  throughout the day, which is not good for our body.

Many people think that a meal is something that requires so much time to prepare, but they are forgetting that we can make smaller meals (250 to 350 kcal) in less than 20 minutes and they are still able to maintain our body with necessary level of energy. Do not wait for a wolf hunger, make yourself a meal or a nutritious smoothie drink!

It does not take much time to prepare such drinks, which can substitute wholesome meals, with all the necessary nutrients. Drinks are suitable for breakfast or lunch at home, but they can also be easily placed in a container and take them to work or take on the road.

It often happens that the composition of meals lose sight of important components, which are essential for our balanced and healthy eating habits. It should contain macro and micro nutrients and water. That is why I recommend to prepare a nutritious drink, with lots of fruit or vegetables, proteins and everything elase, that our body needs.

Preparing the drink:

Simply throw everything together in a bowl and mix it with a blender. A meal is ready. The solid parts in the drink promote nervous system. This beverage is a concentrated food and it should not be confused with regular 'drinks'. We have to chew the food, mixed with saliva. There are many facilities for the preparation of similar drinks (meals). Use your imagination!

The protein-rich drinks:

These are protein based drinks, which means that you have to add some of the following ingredients: cottage cheese, milk, buttermilk, nuts, seeds, milk powder, egg whites, yogurt or tofu.

Drinks rich in carbohydrates:

In this drink, you have to use some barley, wheat or other cooked or soaked grain. Here you can add any kind of fruit. Beside this, you can use any kind of milk - cow, goat, rice, soy or coconut milk. And finally, you can add some cottage cheese, yogurt or buttermilk.


Use some soaked raisins, dates, figs and prunes, which gratly improves the taste of a drink. Add also some cool apple or pineapple juice. There is also a so called "Bad Taste Healthy Sweetener", which is made of  maple syrup, but you can use bee honey for starters, untill you get used to it.


Avoid canned or bottled fruits, which preserves a lot of sugar. Use fresh fruit instead, however you can use frozen fruit or vegetables if you don't have the time to buy so much fresh fruit. There are a lot of vitamins and minerals in fresh or frozen fruits and vegetables.


Use fruits with low glycemic index (for example: apple, melon, kiwi, orange, grapes; eat less bananas, watermellons and pears). Your body slowly breaks and digest the following carbohydrates: cranberry, grapefruit, pears, apples, strawberries, lemons, limes, apricots, blackberries, plums and bananas. It breaks them down to glucose. Fruits are rich in fiber, which are important for digestion, and they have a lot of vitamin C, A, beta-carotene and some vitamin B. Fruits and vegetables are main ingredients for fruit and vegetable smoothies.

Essential ingredients are those, which are essential for healthy, smooth and optimal functioning of the organism, and they are also the ones that our body can't produce itself. This includes vitamins, minerals, omega 3 fatty acids, dietary fiber, amino acids and water.

Macronutients are three basic components of human nutrition: carbohydrates, proteins and fats.

Micronutients: these are vitamins and minerals that act as catalysts in metabolic processes, where there is an exchange of energy intake of macronutrients.

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