Staying hydrated helps you stay mentally fresh and aids weight loss by preventing overeating. While roughly 80% of hydration needs come from fluids like water and tea, the remaining 20% comes from high-water foods like fruits (watermelon, raspberries and strawberries) and veggies (cucumbers, leafy greens, etc.), which provide lots of nutrients for very few calories. From fruit-based salads to refreshing smoothies, these hydrating recipes are both refreshing and nutritious — all for less than 275 calories per serving.
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1. WATERMELON SALAD WITH FETA AND MINT | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 132; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 11mg; Sodium: 410mg; Carbohydrate: 15g; Dietary Fiber: 2g; Sugar: 14g; Protein: 3g
2. MANGO-MANDARIN SMOOTHIE WITH TURMERIC | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 244; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 5mg; Sodium: 65mg; Carbohydrate: 46g; Dietary Fiber: 5g; Sugar: 39g; Protein: 17g
3. | LENTINE ALEXIS
Nutrition (per serving):Calories: 73; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 3mg; Carbohydrate: 13g; Dietary Fiber: 2g; Sugar: 10g; Protein: 1g
4. LIME GAZPACHO WITH FETA | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 215; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Cholesterol: 1mg; Sodium: 227mg; Carbohydrate: 25g; Dietary Fiber: 8g; Sugar: 13g; Protein: 7g
5. STRAWBERRY AND TOMATO PANZANELLA SALAD | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 270; Total Fat: 17g; Saturated Fat: 6g; Monounsaturated Fat: 9g; Cholesterol: 25mg; Sodium: 374mg; Carbohydrate: 38g; Dietary Fiber: 5g; Sugar: 11g; Protein: 10g
6. CUCUMBER TOMATO SALAD | EATING BIRD FOOD
Nutrition (per serving): Calories: 104; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 126mg; Carbohydrate: 10g; Dietary Fiber: 2g; Sugar: 5g; Protein: 2g
7. STRAWBERRY + AVOCADO SUPERFOOD SMOOTHIE | LENTINE ALEXIS FOR MYFITNESSPAL
Nutrition (per serving): Calories: 207; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 82mg; Carbohydrate: 29g; Dietary Fiber: 4g; Sugar: 21g; Protein: 5g
8. WATERMELON, GRAPEFRUIT AND BLACKBERRY SALAD | NUTRITION STRIPPED
Nutrition (per serving): Calories: 225; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 295mg; Carbohydrate: 35g; Dietary Fiber: 6g; Sugar: 22g; Protein: 3g
9. PINA COLADA POPS WITH CHOCOLATE COCONUT SHELLS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 93; Total Fat: 4g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 6mg; Carbohydrate: 9g; Dietary Fiber: 1g; Sugar: 4g; Protein: 3g
10. WATERMELON CUCUMBER SALAD | LOVE & ZEST
Nutrition (per serving): Calories: 40; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 37mg; Carbohydrate: 6g; Dietary Fiber: 0g; Sugar: 2g; Protein: 1g
11. LEMONY STRAWBERRY OAT SOAK WITH KIWI MINT | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 186; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 3mg; Sodium: 75mg; Carbohydrate: 35g; Dietary Fiber: 5g; Sugar: 18g; Protein: 8g
12. SUGAR-FREE WATERMELON STRAWBERRY AGUA FRESCA | HEALTHY NIBBLES & BITS
Nutrition (per serving): Calories: 100; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 9mg; Carbohydrate: 23g; Dietary Fiber: 2g; Sugar: 19g; Protein: 1g
13. AVOCADO KALE AND SPINACH SMOOTHIE | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 210; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 3mg; Sodium: 43mg; Carbohydrate: 35mg; Dietary Fiber: 7g; Sugar: 18g; Protein: 7g
14. CHAI SPICE SMOOTHIE BOWL WITH MANGO AND KIWI | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 257; Total Fat: 5g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 5mg; Sodium: 31mg; Carbohydrate: 44g; Dietary Fiber: 7g; Sugar: 25g; Protein: 12g
15. GREEN SMOOTHIE OVERNIGHT OATS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 218; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 1mg; Sodium: 33mg; Carbohydrate: 31g; Dietary Fiber: 5g; Sugar: 13g; Protein: 13g
Originally published June 2020, updated June 2023
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MyFitnessPal’s Recipes Healthy, delicious and simple: That’s what we’re about at MyFitnessPal! We make ourrecipes in our own test kitchen or our registered dietitian hand-selects them personally. Look for nutrition information at the bottom of the recipe or log it directly to MyFitnessPal through the “Log-It” button. Check out our entire collection or explore: low-carb,high-protein • high-fiber • gluten-free • dairy-free • vegetarian • vegan • low sodium
