how to drink

mix smoothie hearts with 3/4 cup of water

you may also substitute the water for other options such as almond milk, cashew milk, soy milk, orange juice etc. by using a different mixer other than water the calories and macro nutrients are are going to change. 

example

daily eating structure

breakfast:

3 hard boiled eggs

1 english muffin

1 cup of fruit

mid morning snack: 

1 greek yogurt

1 serving of almonds

lunch:

5 oz chicken breast

1/2 cup of sweet potatoes

1 cup of green beans

1 apple

post workout snack: 

nourish smoothie - creamsicle

dinner:

5 oz salmon filet

1 cup of wild rice

1 cup of broccoli