Sofia                                         Austin

       Sofia                                         Austin


We share information and resources from around the web and scientific community (ubuntu) to help readers attain fitness, thus we are Ubuntu Fitness. 

Cooking for the week: Protein Breakfast Smoothies


By Sofia

We’re weekend warriors when it comes to cooking - we typically spend our Sunday evenings chopping, stirring, blending and sautéing close to a whole week’s worth of breakfast and lunch. Cooking for the week saves money, saves time for other activities during the week, and makes it easier to stick to a meal plan, especially when dieting. "When you fail to plan, you plan to fail (your diet)", as they say! I may have added in that part about the diet heh ;) but it still holds true, no? 

This recipe, devised to help Sofia cut some body fat this spring, is quick and easy, and provides a low calorie breakfast.. Beetroot derived nitrates are the star of these smoothies! Beets are a nitrate-rich vegetable and there are plenty of scientific studies showing nitrates help dilate vessels for healthy blood flow. 





  • 4 cups strawberries
  • ~100g of whey protein powder (5 scoops at ~20g per scoop)
  • 5 cups plain lowfat yogurt (whole fat may be used but here it's lowfat since Sofia is cutting calories)
  • 5 medium sized beets

Recipe, makes 5 smoothies at 14oz per smoothie

  1. Slice and boil beets about 10-15 minutes until soft when poked (this makes them easier to blend).
  2. Let the beets chill.
  3. Add 1 cup of strawberries, 1 cup yogurt, 1 scoop whey, and 1/2 cup of beet slices to blender
  4. Blend. 

*Note: There might be extra leftover with aeration from the blender

Nutrition facts (for 1 smoothie): 368 calories, 44g carb, 4g fat, 40g protein, 7g fiber

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