Welcome to Bserat's Recipe Book for healthy food options! Through this blog, you will find multiple options for healthy food recipes, smoothies, and protein powders that are sure to get you on your way to a nutritious life. Let's get started!

Clean Eating: Your Most Important Commitment

Discussed below, there are a few rules I maintain to eat "cleanly." Follow the following rules for the first two weeks in everything you eat and/or drink. You can find some recipes that work well and complement the list of foods, in the videos presented in this section. Here are the foods below:

Breakfast foods:
Greek yogurt
Egg whites
Fresh fruit
Oatmeal (not pre made packets)
Whole wheat toast - no butter
Homemade smoothie


Lean meats (chicken, fish, shrimp, turkey meat)
Avoid pastas
Red meat once a week
Fresh veggies (broccolini, zucchini, squash, carrots, corn, cauliflower)
Brown rice (never white)


Limit these to once a week!

3 Smoothie Ideas to Get Your Energy Up

Now, check out these three great smoothie ideas down below.


Looking for more? Check out Delish's recommendations and/or Men's Health for even more healthy smoothies that you can make!

Protein Powders to Invest In

The table below gives you our top 6 list of protein powders I think you'll enjoy. Take these protein powders in moderation and alongside gym workouts for the best results. Enjoy!

Name of Powder
Flavor of Protein
Optimum Nutrition 100% Whey Gold Standard
Muscle Milk Collegiate Protein Powder
Vanilla (White) Creme
Body Fortress Super Advanced Whey Protein Powder
BSN Syntha-6 Whey Protein Powder
Peanut Butter & Chocolate
MusclePharm Combat Powder
Cookies N' Cream

I hope you enjoyed the nutritious information presented on this website. Be sure to stay tuned for more ideas and even better supplements that you can take as you're transitioning to a healthier lifestyle!