A rainbow of flavors and food groups for any snack or on-the-go breakfast.

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  • Preparation Time

    10 minutes

  • Difficulty Rating


  • Health Level


  • Serves


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  1. ½ oz / 14 g (2½ Tbsp.) raw ginger root, minced
  2. ½ cup / 34 g kale, chard, or romaine lettuce
  3. ¼ cup / 28 g celery or cucumber
  4. ¼ cup / 40 g berries
  5. ½ banana
  6. ¼ cup / 120 g low-fat/2% plain yogurt, preferably organic pastured or vegan
  7. 2 tsp. / 5 g hemp hearts
  8. 1 tsp. / 3 g kelp
  9. 1 tsp. / 3½ g ground flax seed
  10. ½ tsp. / 3 g chia seed
  11. ½ cup / 120 ml water
  12. 1 tsp. / 5 ml organic coconut oil


  1. Blend until smooth, adding water as needed.

Serving size:2 cup / 480 ml

Exchanges per Serving: 2 Carb, 1 Protein, 1 Fat

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Comments 23

  1. Hi, I just joined the program, i have had such a difficult time loosing weight, once i was put on Paxil for anxiety, since then I have put on weight and also retain water. I have never been this heavy, will eating these perfect meals help me to lose weight or will i still retain water?


    • Hi, Coco. First, I would recommend that you talk with your health care provider about your water retention, to be sure nothing is wrong.
      Second, assuming you’re healthy, this program can indeed help with fluid balance. We encourage you to limit your sodium (salt) intake and favor foods and beverages that prevent water retention, such as green tea, fruits and vegetables, and herbs and spices.

  2. New to trim down club. Just trying to get the hang of it. I always had a veggie smoothie, mainly first thing in the morning, similar to the above but always with avocado, broccoli, kale, flax and chia seeds. Could I still have that and add olive oil instead of coconut?

    • Hi, Drumgirl, and welcome. That sounds great! Just be sure to count it as the fruit and fat for your breakfast. Don’t give up on your breakfast entirely, though – be sure to have the protein, too (cottage cheese, yogurt, egg, etc).

  3. Hi, jr.roper.jj. Hemp hearts are the shelled seeds of the Cannabis plant. They are highly nutritious (protein, fiber, omega-3 fatty acids, vitamins, minerals), but do not have any of the hallucinogenic effects associated with the leaf.

  4. Hi, Nmct123. We don’t work with calories in this program, but I can tell you that according to the exchanges listed above, each serving yields about 30 grams of available carbohydrates, 7 grams of protein, and 10 grams of fat.

  5. Hi, Edna. Hemp hearts are the seeds of the cannabis plant – they don’t have any drug-like effects, but are relatively high in protein and good fats. Kelp is a type of seaweed. If you visit a health-oriented shop, such as Holland and Barrett or Whole Foods Market, you will see them there.

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