• ¼ cup low-sugar granola*
• 2 tbsp. crushed walnuts
• ⅔ cup plain or vanilla Greek or Skyr yogurt**
• ½ cup mixed berries
• 1 tsp. raw, unfiltered honey

*We used Purely Elizabeth’s Original Grain Gluten-Free Granola

**We used Siggi’s plain 4% yogurt.

Directions

• In a mason jar or serving bowl, add 1 tbsp. of granola & ½ tsp. of honey.
• Top with ⅓ cup yogurt.
• Then sprinkle 1 tbsp. of walnuts, ¼ cup berries and 1 tbsp. Granola.
• Layer once more with yogurt, walnuts, berries and granola, then drizzle with a little honey.

Nutritional Information & Macros

Dietary Information: Vegetarian, Gluten free (if gluten-free granola is used), Contains dairy & nuts

Macros per serving

• 620 calories
• 42g fat
• 43g carbs
• 27g protein

READ MORE: 

Cinnamon Apple Yogurt Parfait with Protein Granola

High Protein Lemon Berry Chia Yogurt 

Yogurt and Your Microbiome: The Surprising Ways Gut Health Affects Your Life

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post The Berry Nutty Yogurt Parfait appeared first on Born Fitness.

What does that mean for you?

It means it may or may not have an effect, but is general safe in regular amounts.

We also know it tastes great as an iced tea on warm days.

Iced Turmeric and Cinnamon Tea Ingredients

• Oolong tea
• 1/4 tsp turmeric
• 1/8 tsp cinnamon
• Coconut milk
• Lemon Slices

How To

1. Brew a cup of Oolong Tea.
2. While you are waiting for the teat to brew, add spices. Mix well.
3. Pour over ice and add a splash of coconut milk.
4. Serve with lemon slices.

Natalie Sabin

Natalie Sabin has a M.S. in Nutrition & Performance, is a Mayo Clinic trained wellness coach, and Precision Nutrition Level 2 certified. She has helped hundreds of clients simplify nutrition and reach their goals since she joined the Born Fitness team in 2017.

The post Get The Tea On Turmeric appeared first on Born Fitness.

• 1 small handful spinach
• 1/2 cup plain Greek yogurt
• 1 c. Unsweetened vanilla almond milk
• Frozen peach slices (1 peach)
• 1 scoop unflavored protein powder
• 1 tsp Chia seeds
• 1/2 tsp vanilla extract

Note: If you did not have time to freeze peaches ahead of time, make sure to add ice to this recipe. 

How To

Combine ingredients. Blend until smooth.

Natalie Sabin

Natalie Sabin has a M.S. in Nutrition & Performance, is a Mayo Clinic trained wellness coach, and Precision Nutrition Level 2 certified. She has helped hundreds of clients simplify nutrition and reach their goals since she joined the Born Fitness team in 2017.

The post Peaches and Greens Smoothie appeared first on Born Fitness.

Chocolate Chia Protein Pudding Ingredients

Yields 3 servings

• 1 tbsp coconut sugar or sugar substitute
• 2 tbsp unsweetened cocoa
• 1 scoop unflavored protein powder
• 1 tsp vanilla extract
• 1 1/2 cups unsweetened regular or vanilla almond milk
• 5 tbsp chia seeds
• Toppings: lots of raspberries and a pinch of coconut flakes

How To

1. Combine cocoa powder, coconut sugar, protein powder, vanilla extract, and 1/4 cup almond milk.
2. Mix well to form a thick chocolate mixture. Add remaining almond milk. Mix well.
3. Add chia seeds. Mix again! Make sure chia seeds are evenly distributed. Let it stand for 2 minutes.
4. Then, you guessed it—mix one more time!
5. Cover and refrigerate for 4-5 hours.
6. Serve with fresh fruit and your favorite toppings.

Natalie Sabin

Natalie Sabin has a M.S. in Nutrition & Performance, is a Mayo Clinic trained wellness coach, and Precision Nutrition Level 2 certified. She has helped hundreds of clients simplify nutrition and reach their goals since she joined the Born Fitness team in 2017.

The post Chocolate Chia Protein Pudding appeared first on Born Fitness.

Tart Cherry Recovery Bowl Ingredients

• 1-2 cup frozen tart cherries
• 1 medium frozen banana
• 1/2 cup liquid (water, milky, dairy substitute of your choice).
• Toppings: coconut flakes, granola, raw pepita seeds, extra cherries, extra banana slices, 100% cacao nibs

How To

1. Blend frozen cherries, banana, and liquids (for bowls you want minimal liquid to keep the texture thick like sorbet).
2. Add toppings.
3. Enjoy!

Natalie Sabin

Natalie Sabin has a M.S. in Nutrition & Performance, is a Mayo Clinic trained wellness coach, and Precision Nutrition Level 2 certified. She has helped hundreds of clients simplify nutrition and reach their goals since she joined the Born Fitness team in 2017.

The post Tart Cherry Recovery Bowl appeared first on Born Fitness.

The Green Machine is an alternative to traditional “sweet” tasting smoothie bowls with more veggies than fruit and a fresh summer taste of lime and ginger.

Ingredients

• 1 Granny Smith apple, diced
• 1 rib celery
• 1 medium cucumber
• 1 handful baby spinach
• 8-10 springs flat parsley
• 1″ ginger
• 1 cup water
• 1 lime
• Extra apple and cucumber for topping

Directions

Blend all ingredients except lime. Serve in a bowl with extra toppings and lots of fresh-squeezed lime juice!

Natalie Sabin

Natalie Sabin has a M.S. in Nutrition & Performance, is a Mayo Clinic trained wellness coach, and Precision Nutrition Level 2 certified. She has helped hundreds of clients simplify nutrition and reach their goals since she joined the Born Fitness team in 2017.

The post Green Machine Smoothie Bowl appeared first on Born Fitness.

When it comes to building muscle it isn’t about hammering lots of protein to build mass—it is about adequate calories + stimulation from training (and of course some protein). If you are a hard gainer, eating enough calories every day can feel like work. There are times when you might need a higher-calorie food that isn’t bulky or makes you feel stuffed. In this situation, ideal foods are calorie-dense and light in the stomach so you don’t feel weighed down.

These Cacao Tahini Rice Crispy Treats are a healthier spin on traditional rice crispy treats but will still satisfy that sweet tooth.

Ingredients:

• 4 cups rice crispy cereal
• 1/2 cup cacao nibs
• 1 cup tahini
• 1 tbsp coconut oil
• 1/4 cup honey (less if you want it less sweet)
• 1 tsp vanilla extract
• 8×9 glass baking dish
• Parchment paper

Directions

1. Combine cereal and cocoa nibs in a large bowl.
2. In a small saucepan on medium-low heat whisk together tahini, coconut oil, honey, and vanilla extract for one minute until smooth.
3. Pour Tahini mixture over cereal. Gently mix until cereal is well coated.
4. In a glass dish lined with parchment paper pour tahini on the cereal mixture. Using another dish or a glass press the cereal down firmly.
5. Place in the freezer for one hour before cutting into nine equals squares.
6. Wrap each individually and place in the freezer refrigerator for when you’re ready.

Calories/Macros

1 serving = 1 square
Appropriately: Calories 230, protein 5g, carbs 24g fat 13g, fiber 3g

For a step-by-step video, check out the Born Fitness Instagram

Natalie Sabin

Natalie Sabin has a M.S. in Nutrition & Performance, is a Mayo Clinic trained wellness coach, and Precision Nutrition Level 2 certified. She has helped hundreds of clients simplify nutrition and reach their goals since she joined the Born Fitness team in 2017.

The post Healthier Rice Krispy Treats appeared first on Born Fitness.

Why I love it: Jicama is super versatile and found at most grocery stores. Can be eaten raw as a snack, in salads, or cooked in stir fry. This jicama slaw has the fresh taste of summer with cilantro and a crisp mix of veggies.

Ingredients

Yields: 6-8 servings

• 2 medium jicama (about the size of a potato), peeled and julienned
• 1 cup red cabbage, julienned
• 2-3 small radishes, peel ON and julienned
• 1 large carrot, ribbon cut with a vegetable peeler
• 1/3 cup cilantro (more if you love it), chopped
• 2 Tablespoons each avocado oil, rice vinegar, red wine vinegar
• Pinch of salt

Directions:

1. Combine all vegetables in a bowl.
2. Mix in oil, vinegars, and salt.
3. Set in fridge for 30 minutes to combine flavors.
4. Serve as a side dish or top on your favorite grilled protein.

Natalie Sabin

Natalie Sabin has a M.S. in Nutrition & Performance, is a Mayo Clinic trained wellness coach, and Precision Nutrition Level 2 certified. She has helped hundreds of clients simplify nutrition and reach their goals since she joined the Born Fitness team in 2017.

The post Jicama Summer Slaw appeared first on Born Fitness.

The higher percentage of cacao means there will be less added sugar. 100% cocoa has 0g of added sugars. But not too fast—pure cacao is VERY bitter. Start with 70-90% and you will have a nice balance of chocolatey goodness without all the extra sugar.

Here’s What You Need:

• 1/2 cup oats (measured dry), cooked
• 1 ripe banana, sliced
• 1 Tbsp raw whole shelled pepitas (or your favorite unsalted/raw seeds)
• 1 dark chocolate square 70-90% cacao, smashed
• 1 Tbsp almond butter

How To:

Combine in a bowl and enjoy!

Check it out on Instagram: Chocolate Oatmeal Breakfast Bowl.

Natalie Sabin

Natalie Sabin has a M.S. in Nutrition & Performance, is a Mayo Clinic trained wellness coach, and Precision Nutrition Level 2 certified. She has helped hundreds of clients simplify nutrition and reach their goals since she joined the Born Fitness team in 2017.

The post Chocolate Oatmeal Breakfast Bowl appeared first on Born Fitness.

• 8 oz fresh cranberries
• 2 dates, pits removed
• 2 cups water
• 1 cup plain non-fat Greek yogurt
• 1 small gala apple, chopped
• 1/2 cup unsweetened vanilla almond milk
• Ice
• Chia seeds

Directions:

1. In a small saucepan, combine cranberries, dates, and 1 cup of water.
2. Cook on medium-low heat for 5-8 minutes (until soft).
3. Use a spoon to break the cranberries apart into a puree.
4. In a blender, combine 1/2 cup of the cranberries puree (juices drained), yogurt, apple, and almond milk, and ice.
5. Serve in your favorite glass and top with chia seeds.

Natalie Sabin

Natalie Sabin has a M.S. in Nutrition & Performance, is a Mayo Clinic trained wellness coach, and Precision Nutrition Level 2 certified. She has helped hundreds of clients simplify nutrition and reach their goals since she joined the Born Fitness team in 2017.

The post Cranberry Apple Shake appeared first on Born Fitness.