Nutrition

Nutrition is an important part of cancer prevention, treatment, and recovery. 

Cancer symptoms and treatment side effects may cause changes to appetite, digestion, and weight.

Eating healthy foods before, during, and after treatment can help you feel better and stay stronger. 

Nutrition Before Treatment  Nutrition During Treatment Nutrition After Treatment

Nutrition Before Treatment:

Preparing for treatment can get stressful.
Here are some tips to help you get ready so that you feel more in control:

  • Educate yourself about your diagnosis, treatment, and side effects.  You may feel less anxious by preparing yourself. Not all patients experience the same side effects – including frequency, duration, and intensity.  Many side effects can be controlled, and many symptoms go away once treatment ends.  
  • Eat a healthy diet and maintain your weight before treatment starts. Eating a healthy diet and maintaining weight before treatment helps you stay strong, lower your risk for infection, cope with side effects, and complete treatment as scheduled without breaks.
  • Stock your freezer and your pantry and freezer ready-made, pre-portioned meals so you will not need to shop or cook as often. Include easy-to-eat foods that you can process even when mood and appetite are low, or foods you can eat even when you are feeling nauseous or sick.
  • Organize (or delegate a loved one to organize) your friends or family members to help with shopping and cooking. 
  • Create a standard grocery list of items you typically buy so that it is easy for friends and family to shop for you.
  • Talk to your provider or care team members about any concerns you have about eating and managing side effects like constipation, weight loss, malnutrition, dehydration, nausea or vomiting.

If your treatment includes radiation to the head or neck, you may be advised to have a feeding tube placed in your stomach before starting treatment to allow feeding if/when it gets hard to swallow.

Nutrition During Treatment:

Eat foods that are high in protein and calories to keep your strength, rebuild tissues impacted by cancer treatments, and combat fatigue.

Fun Fact: Did you know cancer increases protein needs by 25-50%?

Eat when you have the biggest appetite.  For some people, they notice eating before treatment is better while others notice after-treatment they can eat more. It can help to continue to attempt to eat small snacks as this sometimes turns into being able to eat a whole meal. Being physically active can help improve your appetite.   Tell your doctor if you cannot eat for an entire day.

Have calm and pleasant meals. Eat with people whose company you enjoy, give yourself plenty of time to eat unrushed, and eat foods that look appealing.

Aim to diversify.  By eating a variety of foods, you can get the nutrients your body needs to fight cancer including proteins, fats, carbohydrates, vitamins and minerals.  

  • Proteins: People often need more protein than usual when they have a cancer diagnosis. After surgery or treatments, extra protein is needed to heal tissues and help fight infection.  When your body doesn’t get enough protein, it can break down muscle for energy which makes it take longer to recover from illness and can lower resistance to infection.  Healthy protein sources for patients with cancer include fish, poultry or white meat, eggs, dairy products, nuts or nut butters, beans, legumes (peas and lentils), and soy (edamame, tofu, tempeh).
  • Fats: Dietary fats are not “bad” – in fact, fats play an important role in nutrition. The body breaks down fats and uses them to store energy, insulate body tissues, and transport some types of vitamins through the blood.  When considering the effects of fats on your heart and cholesterol level, choose unsaturated fats including seafood and oils (olive, peanut, safflower, sunflower, corn, and flaxseed) more often than saturated fats or trans fats (found in milk, cheese, butter, and other vegetable oils like palm kernel, and palm). Saturated fats can raise bad cholesterol, lower good cholesterol, and increase your risk for heart disease. 
  • Carbohydrates: *Carbs aren’t bad!* Carbohydrates are the body’s major source of energy. Carbohydrates give the body the energy it needs for physical activity and organ function. The best sources of carbohydrates are fruits, vegetables, and whole grains like oats and brown rice.  These foods also supply the body with needed vitamins and minerals, fiber, and phytonutrients.  Avoid “simple” or processed carbohydrates that have less or no nutritional value including bread, potatoes, rice, spaghetti, pasta, cereals, corn, desserts, candy, and drinks with sugar. 
  • Vitamins & Minerals: Your body needs vitamins and minerals to function properly. Most are found naturally in foods, but they are also sold as pill and liquid supplements.  If you are already eating a balanced diet with enough calories and protein, your body will likely be getting sufficient vitamins and minerals. But it can be hard to eat a balanced diet while undergoing cancer treatments, especially if you are experiencing treatment side effects. If you do have side effects, your provider may suggest a daily multivitamin and/or mineral supplement.  If you are thinking of taking a vitamin or supplement, be sure to discuss this with your provider first. Some people with cancer take large amounts of vitamins, minerals, and other dietary supplements to try to boost their immune system or even destroy cancer cells, but some of these substances can be harmful, especially when taken in large doses - large doses may make chemotherapy and radiation therapy less effective.
  • Herbs:  Many herb products are harmless and safe to use or ingest, but others can cause harmful side effects.  Some may even interfere with surgery or treatment recovery.  Talk to your provider if you are considering using products containing herbs (including pills, liquid extracts, teas, and ointments). 

Note that it is okay if you cannot eat a lot of different foods; eat the foods that feel good for you until you are able to eat more types. 

Drink a lot of liquids. Fluids are essential - if you don’t drink enough fluids or if you lose fluids through vomiting or diarrhea, you can become dehydrated – meaning that your body doesn’t have as much fluid as it needs to function properly.  Drinking liquids is even more important on days when your appetite is low, or you physically cannot eat.  You may find this easier to do if you keep a water bottle nearby.  If you have trouble remembering to drink, set a timer to remind you to take frequent sips. During meals, try to sip small amounts of liquids. You may feel too full if you eat and drink at the same time. If you want more than just small sips, have a larger drink at least 30 minutes before or after meals.  

If you are looking to increase calories, you can choose liquids that add calories and other nutrients. Examples include juice, soup, milk, and soy-based drinks with protein. You may notice that by changing the form of a food, it may be easier to ingest nutrients. For instance, you might make a fruit milkshake instead of eating a piece of fruit, or you can eat softer or frozen foods such as yogurt, milkshakes, popsicles, protein shakes, or smoothies when it is more difficult to eat or digest.  

Eat smaller meals.  Many people find it is easier to eat smaller amounts more often – such as 5 or 6 smaller meals each day instead of 3 large meals.

Keep snacks nearby. Take easy-to-carry snacks such as peanut butter crackers, nuts, granola bars, or dried fruit when you go out or when you do not feel like eating larger meals. 

Nutrition After Treatment:

Many eating problems should improve once you finish treatment, such as decreased appetite or mouth sores.  Some issues, such as changes in taste or weight loss, extend beyond the duration of treatment but reconcile over time.  If you have experienced surgeries that impact digestion processes, such as removing organs, you may experience life-long changes to appetite, weight, or ingestion/digestion.  Eating healthy post-treatment can help with regaining strength, rebuilding tissue, and increasing energy.  

Develop a post-treatment meal plan that is right for you.  Here are some tips to consider:

  • Eat a variety of foods – reminder: no single food has all the vitamins and nutrients you need. 
  • Eat lots of fruits and vegetables, including both raw and cooked vegetables, fruits, and fruit juices. 
  • Eat whole wheat, high fiber, or whole grain carbohydrate products such as whole wheat bread, oats, brown rice, and grain cereals. 
  • Limit foods and drinks high in fat, salt, and sugar.
  • Eliminate or significantly limit alcohol, smoked foods, and processed meats. 
  • Limit red meat to 2 servings or less per week. 
  • Use low-fat cooking methods, such as broiling, steaming, grilling, and roasting. 

Remember to prepare simple meals that you like and are easy to make.  You can cook 2 or 3 meals at a time and freeze the extras to eat later – by stocking up on healthy frozen dinners and buying or preparing pre-cut vegetables and fruit, you reduce the likelihood of skipping meals or overeating less healthy food options.  Meal preparation is key to success!

DIET PLANS

Some providers recommend a special diet for patients diagnosed with cancer.  Here are some commonly recommended diet plans – they include an overview, easy-to-follow recipes, and helpful tips.  It is important that you adhere to these recommended diet plans ONLY when prescribed by your provider; if you are unsure, you should consult with your provider.

BRAT:

If you experience nausea or vomiting, it may be difficult for you to hold down food and you may notice that some foods may worsen your symptoms.  The BRAT diet is a short-term diet that is recommended to help reduce digestive symptoms like nausea, vomiting and diarrhea.   The BRAT diet is an acronym for Bananas, Rice, Applesauce, and Toast.  Beyond just those four foods, the BRAT diet promotes a bland diet which includes other easy-to-digest, low acid, and low fiber foods that give your digestive system a chance to rest and heal.  If you experience diarrhea, the BRAT or bland diets may help your digestive system break down food better, absorb nutrients, and solidify your stools.

It may be helpful to limit being around foods with strong or even mild odors to limit stomach upset.  Your doctor may prescribe an antiemetic (anti-nausea) medicine to help with symptoms.  You can also try using the herb ginger for nausea relief, either as a ginger-flavored hard candy, ginger tea, or fresh ginger root in food.

Here is a list of recommended foods to reduce nausea, vomiting or diarrhea: 

  • Soft fruits: bananas, melons, applesauce, avocado, pumpkin, canned fruit, or pumpkin (only packed in water, no heavy syrups)
  • Vegetables (steamed or broiled): carrots, sweet potatoes, squash 
  • Low-fiber starches: white bread/toast, white rice, saltine crackers, cream of wheat, instant oatmeal, noodles
  • Proteins: unseasoned skinless chicken/turkey, scrambled eggs, yogurt 
  • Liquids: clear broth soups (chicken or vegetable), apple juice, water, Gatorade/Powerade, gelatin, weak and decaffeinated tea

Potato Soup 

It can be hard to cook when you're not feeling well, so cooking larger batches to freeze or having a loved one or caretaker help with preparation can make eating nutritious meals more accessible.

Ingredients

2 leeks 

3 tablespoon olive oil 

1 small onion, diced 

1 teaspoon fresh savory or thyme, chopped 

2 large, diced white potatoes 

⅓ cup plain Greek yogurt

6 cups stock, vegetable or chicken 

1 tablespoon Italian parsley, plus more for garnish, chopped

Directions 

    1. Chop off the roots and the dark green part of the leeks. Discard the roots, rinse the dark greens well, tie them up with a piece of twine, and set aside. Quarter the white parts of the leeks lengthwise then thinly slice. Leeks hold a lot of grit and soil, so when you're done slicing, wash them very well! Drain and set aside. 
    2. Heat the oil in a heavy soup pot over a medium high flame. When it starts to ripple, add the onions, white parts of the leeks, and savory: fry until the leeks and onion start to soften but not color. Mix in the potato. Cover and turn the heat down to medium, stirring occasionally, 8 to 10 minutes or until the potato begins to soften. Don't let them brown. 
    3. When the potatoes are softened slightly, turn the heat up and add the yogurt and stir constantly until any water in the yogurt has evaporated and the vegetables are covered in curds. 
    4. Add the stock, the reserved bundle of leek greens, and bring the soup to a boil. Stir well to mix everything in. Turn the heat down and cook until the potatoes can be smashed against the side of the pan with a spoon, about 10 to 15 minutes. Taste for salt.
    5. Remove the bundle of leek greens, and blend. Bring the soup back to a simmer, add the chopped parsley cook for 1 minute, then serve. Sprinkle each bowl with more parsley and a grind of black pepper. 

Nutrition Facts 

Calories 150, Fat 6g, Saturated Fat 1g, Polyunsaturated Fat 1g, Monounsaturated Fat 3g, Carbohydrates 17g, Sugar 6g, Fiber 1g, Protein 8g, Sodium 359mg

DASH:

The DASH diet, which stands for “Dietary Approaches to Stop Hypertension,” is an eating plan designed to prevent or treat high blood pressure, also called hypertension. It is known to help lower cholesterol, also linked to heart disease and stroke.

The DASH diet focuses on consumption of vegetables, fruits, and whole grains that are rich in minerals such as potassium, calcium, and magnesium. It includes fat-free or low-fat dairy products, fish, poultry, beans, nuts, seeds, and vegetable oils. The DASH diet does not require any specific foods; instead, it provides daily and weekly nutritional goals.

Here is a look at the recommended servings from each food group for a 2,000-calorie-a-day DASH diet:

  • Grains: 6 to 8 servings/day. One serving may be 1/2 cup of cooked cereal, rice, or pasta, 1 slice of bread or 1 oz dry cereal.
  • Vegetables: 4 to 5 servings/day. One serving is 1 cup raw leafy green vegetable, 1/2 cup cut-up raw or cooked vegetables, or 1/2 cup vegetable juice.
  • Fruits: 4 to 5 servings/day. One serving is one medium fruit, 1/2 cup fresh, frozen or canned fruit, or 1/2 cup fruit juice.
  • Fat-free or low-fat dairy products: 2 to 3 servings/day. One serving is 1 cup milk or yogurt, or 1 1/2 oz cheese.
  • Lean meats, poultry and fish: six servings or fewer/day. One serving is 1 oz of cooked meat, poultry or fish, or 1 egg.
  • Nuts, seeds, or dry beans and peas: 4 to 5 servings/week. One serving is 1/3 cup nuts, 2 tbsp peanut butter or seeds, or 1/2 cup cooked legumes (dried beans or peas).
  • Fats and oils: 2 to 3 servings/day. One serving is 1 tsp soft margarine or vegetable oil, 1 tbsp mayonnaise or 2 tbsp salad dressing.
  • Sweets and added sugars: 5 servings or fewer a week. One serving is 1 tbsp sugar, jelly, or jam, 1/2 cup sorbet or 1 cup lemonade.

The DASH diet limits salt (sodium), added sugars (such as sugar sweetened beverages), and saturated fats (such as fatty meats, full-fat dairy products, and tropical oils i.e. coconut, palm kernel, and palm oils).  The standard DASH diet limits salt to 2,300mg a day, equivalent to approximately 1 teaspoon of table salt.  The lower sodium DASH diet limits salt to 1,500mg a day. You can choose the version of the diet that meets your health needs.  

In order to reduce your salt intake, DASH suggests reading food labels and selecting low-salt or no-salt-added options.   The DASH diet also recommends using salt-free spices and flavorings, as well as choosing fresh or frozen vegetables instead of pre-seasoned ones.  Limit your restaurant food – if you do choose to eat out or get food delivered, ask for dishes with less salt and ask not to have salt added to your order.

Since drinking alcohol can increase blood pressure, the DASH diet also recommends limiting alcohol to no more than two drinks per day for men (assigned male at birth) and no more than one drink per day for women (assigned female at birth).

Seasoning Blend

Here’s a blend of seasonings you can use instead of salt when trying to cut back on sodium. 

Ingredients

5 teaspoons onion powder

3 teaspoons garlic powder

2½ teaspoons paprika

2 teaspoon dry mustard

1½ teaspoon crushed thyme leaves

½ teaspoon white pepper

¼ teaspoon celery seed

LOW CALORIE:

The low-calorie diet, also called the weight-loss diet, involves limiting the overall number of calories you eat or drink in a day to lose weight.  If you were overweight at the time of your cancer diagnosis or underwent cancer treatment that caused weight gain (such as hormone therapies or steroids), you may want to talk to your provider about going on a low-calorie diet.  The low-calorie diet helps people prevent weight gain during treatment, lose weight after treatment, and reduces risk for prostate, ovarian, endometrial, and other cancers.  Since obesity is also linked to poorer prognoses for several cancers, such as breast, colon, esophageal, and tongue cancers, losing weight may also improve prognoses.  The low-calorie diet prioritizes avoidance of high-calorie foods, ongoing monitoring of portion sizes, and eliminating added sugars.

This is the recommended food and beverage list for a low-calorie diet:

  • Milk & Dairy Products: Use only low-fat milk, plain yogurts, and cottage cheeses.  Milk alternatives, such as soy, almond, coconut, cashew, and hemp milk products are permissible, and should also be low-fat.
  • Grains: Whole grain bread, pasta, crackers, and cereals. This includes brown rice, oats, quinoa, and barley.  
  • Vegetables: All fresh and frozen vegetables are included in this meal plan.  Low-sodium canned vegetables are also included but must be drained and rinsed.
  • Fruits: All fresh and frozen fruit are included in the diet.  Fruit juices are also permissible but may not include added sugar.  
  • Proteins: This diet includes skinless and boneless turkey or chicken, beef, pork, lamb, fish, shellfish, eggs or egg whites, tofu, and tempeh.  Nuts, seeds, dry beans and peas, and low sodium canned beans (drained and rinsed) are also encouraged.
  • Fats and oils: These can be used sparingly and include soft margarine or butter, low-fat mayonnaise, avocados, and specific oils (canola, nut, or seed).
  • Liquids: Drinks are limited to water, seltzer/sparkling water, coffee, and tea.  

Recipe: Overnight Oats

Ingredients
  • 2/3 cup rolled oats
  • 1 cup milk (dairy, soy, almond, or coconut- you choose!)
  • 1⁄2 teaspoon ground cinnamon
  • 1/2 cup Greek plain yogurt 
  • 1/2 cups fresh fruit (bananas, berries, apples)
  • 1⁄2 tablespoon honey

Nutrition Facts (per serving)

Calories 286, Fat 11g, Saturated Fat 4g, Polyunsaturated Fat 2g, Monounsaturated Fat 5g, Carbohydrates 39g, Sugar 14g, Fiber 5g, Protein 12g, Sodium 89mg

Directions

  1. Mix the oats, milk, honey, cinnamon and vanilla extract in a glass bowl or container. Stir well, cover and refrigerate overnight. 
  2. In the morning, remove the oatmeal from the refrigerator and divide it among two bowls.
  3. Top each bowl with 1⁄4 cup yogurt, 1⁄4 cup fresh fruit, one tablespoon of almonds and drizzle with honey. 

LOW FIBER:

Fiber is the part of plant-based foods that is not digested by your body. Dietary fiber is often found in fruits, vegetables, beans, seeds, and whole grains.

When you are recommended a low-fiber diet, your provider is asking you to reduce the amount of fiber in your diet to rest your bowels – meaning, they are suggesting that less undigested material moves through the large intestine so that your body makes less stool. 

A low-fiber diet may be recommended on a temporary basis for several conditions or situations, specifically after some types of surgeries, treatments that damage or irritate the digestive system (such as radiation), or if you have diarrhea, cramping, or trouble digesting food. It is sometimes called a “restricted-fiber diet” or “low residue diet”.

Sometimes once your digestive system has rested, you may be asked to start adding more fiber back into your diet.

A low-fiber diet typically limits the types of vegetables, fruits, and grains and encourages foods such as milk, cheese, yogurt, tender meat, fish, poultry, ham, tofu, eggs, and creamy peanut butter.  Baked goods made with refined wheat or rye flour are allowed, as well as cereals that have less than 2 grams of dietary fiber in a single serving and are made from rice.  Butter, margarine, oils and salad dressings without seeds are also permissible.  It is recommended to have no more than 1 to 2 grams of fiber in one serving and to choose foods that you would normally eat (do not try foods that caused you discomfort or allergic reactions in the past).

Recipe for Egg Salad


Ingredients

 3 Hard Boiled Eggs

1 celery rib, diced 

1 small shallot, minced 

1 teaspoon capers, rinsed well

 2 tablespoons Greek yogurt 

Sea salt, to taste 

5 to 6 basil leaves, washed and shredded 

2 slices white bread

Directions 

  1. Halve and then chop the eggs and put them into a ceramic bowl. Mix in the celery and shallots.
  2. Roughly chop the capers and add to the egg mixture along with the yogurt. Mix well and taste for salt. Put on bread and top with shredded basil.

Nutrition Facts (per serving)

Calories 127 calories, Fat 8g, Saturated Fat 3g, Polyunsaturated Fat 1g, Monounsaturated Fat 3g, Carbohydrates 6g, Sugar 3g, Fiber 1g, Protein 10g, Sodium 281mg

NEUTROPENIC:

A neutropenic diet is typically recommended for people with weakened immune systems, specifically before and after certain types of chemotherapy and other cancer treatments, to help protect them from bacteria and other harmful organisms found in some food and drinks. 

This diet should be followed until the provider tells you to resume your regular diet.

The neutropenic diet recommends:

  • Avoiding all fresh fruits and vegetables, including all garnishes. 
  • Cooking foods (like beef, chicken, fish, and eggs) completely (i.e. to the “well-done” stage) to ensure that all bacteria are destroyed.  Yolks cannot be runny.
  • Avoiding buffets (including salad bars) and cafeteria counters.
  • Avoiding raw nuts.
  • Eating only pasteurized dairy products; since yogurt and yogurt products have live and active cultures, they must be avoided.

You may consume: 

  • Cooked vegetables, canned fruits, and juices.
  • Baked products with nuts.
  • Tap water – if you prefer to drink bottled water, it must be labeled with “distillation”, “reverse osmosis”, or “filtered through an absolute micron or smaller filter.  Well water is also allowed if boiled for at least one minute.

When prescribed a neutropenic diet, it is also recommended to be extra mindful of your food handling as follows:

  • Wash your hands before handling food. 
  • Wash all surfaces thoroughly, including cutting boards and utensils thoroughly. 
  • Keep hot food hot (at or above 140 degrees) and cold food cold (at or under 40 degrees). 

Broccoli & Pine Nut Pasta Recipe

Ingredients 

3 tablespoons pine nuts, lightly toasted 

1 head of diced broccoli  

 8 ounces whole wheat pasta (you can also try lentil or chickpea pasta for extra protein!)

2 tablespoons olive oil 

2 cloves diced garlic

1 tsp red chili flakes 

3 tablespoons flat-leaf Italian parsley, chopped 

1 tablespoon Parmesan cheese 

Salt and black pepper, to taste 

Directions

    1. In a large stockpot boil enough water for pasta. Add 1 tablespoon of salt. 
    2. Wash and cut the broccoli.
    3. When the pasta water comes to a boil, add the salt and bring it back to a rolling boil, then add the pasta. Cook for 6 minutes. 
    4. Add the broccoli to the boiling pasta and cook together for 2 minutes. Drain, reserving 1½ cup of the pasta water. Both the pasta and the asparagus should be very al dente. 
    5. While the pasta is cooking, heat the olive oil over medium-high heat in a wide, deep skillet or wok. When the oil is hot, add the garlic and the chili pepper and stir-fry until the garlic is golden, about 5 minutes. Lower the heat if the garlic is turning brown too quickly. 
    6. Add the parsley and cook for 1 minute. Add a ¼ cup of the reserved pasta water to the pan and bring to a simmer. Add the pine nuts. Turn down heat to medium, adding more pasta water if the pan gets too dry. 
    7. Mix in the pasta and broccoli. Add the grated cheese and half of the remaining reserved water. Turn up the heat and bring back to a boil. Cook stirring for 1 minute. Add more water, 1/4 cup at a time, if the pasta looks too dry, it should be slightly saucy. Taste for salt then serve with a grind of black pepper. 

Nutrition Facts (per serving)

Calories 336, Fat 13g, Saturated Fat 2g, Polyunsaturated Fat 3g, Monounsaturated Fat 7g, Carbohydrates 49g, Sugar 3g, Fiber 3g, Protein 13g, Sodium 443mg

SOFT FOODS:

A soft food diet may be recommended if you have recently had surgery (i.e. mouth, head, neck, stomach) or underwent radiation therapy to the head, neck, or stomach.  There are two main types of soft food diets:

  • Mechanical soft diet: This includes foods that require less chewing.  The foods typically are chopped, ground, mashed or puréed and tend to be soft and tender.
  • Puréed soft diet: This version is more restrictive; meals will only be puréed or liquid foods to make swallowing easier.  The intention is to avoid chewing altogether.

Regardless of your recommendation, it is still important to eat a balanced diet and integrate a variety of foods, when able.  Avoid foods that are difficult to chew such as nuts, seeds, and snack foods like popcorn, chips, or granola bars.  It is important to make sure that you are getting enough nutrition:

  • Fruits and vegetables (5 servings): Through smoothies and purées, you can enjoy canned, baked, or skinless soft fruits, applesauce, soft, cooked vegetables, and salad greens.  Avoid hard or stringy fruits or fruits with skin, as well as hard or raw vegetables.
  • Grains: Low fiber grains included in this diet are soft cereals, cream of wheat, oatmeal, soft pasta, white rice, soft breads, pancakes, and waffles.  Avoid whole grains that are high in fiber.
  • Protein (5-7 oz/day): Soft proteins includes tender poultry, flaky fish, tofu, smooth peanut butter, baked beans, and poached, scrambled, or boiled eggs.  Avoid proteins that are difficult to chew like tough meat, jerky, bacon, sausage, and chunky peanut butter.  
  • Dairy (3 servings): This diet suggests high-protein dairy items such as Greek yogurt, thin-sliced cheeses, cottage cheese, ricotta cheese and milk. 

On a soft foods diet, you should also aim to drink 8-10 glasses (8 oz) of water or liquid in addition to your nutritional items.  

Frozen Fruit Smoothie

Ingredients

 1 cup frozen berries

 ½ cup liquid of choice 

1 cup spinach 

½ frozen banana 

¼ cup protein powder or ½ cup Greek yogurt 

Directions 

  1. Add all ingredients to a blender and blend until mixed.

Nutrition Facts (per serving)
Calories 583, Fat 17g, Saturated Fat 8g, Polyunsaturated Fat 3g, Monounsaturated Fat 2g, Carbohydrates 61g, Sugar 33g, Fiber 11g, Protein 30g, Sodium 784mg