The Best Smoothie Diet Plan & Weight Loss Smoothie Recipes

I think you’ll agree with me when I say:

Weight loss would be a lot easier if you could drink away the extra pounds sneaking in under your clothes when no one is watching.


What if you could work as hard as you’d love to, make money, care for your children, dog, and spouse, and still eat healthy every day? 

Sounds exciting, doesn’t it?

Well, it is, but only if you have the right attitude.

Now that we are on the right page, how does the idea of drinking healthy smoothies for weight loss sound like?

You are willing to give it a shot, aren’t you?

After a long struggle with declining health that was threatening my productivity at a job I loved, and a relationship that was slowly failing, I gave myself one last shot at dieting and the last straw came through.

It turns out, a smoothie diet (blended healthy food) is all I needed to enjoy food, especially the vegetables I hated chewing.

But, that wasn’t the best part – preparing a healthy smoothie is easy and there aren’t many utensils involved.

With stores that can deliver my choice of fresh fruits and vegetables, the smoothie diet actually works!

Does the diet come with unforgiving hunger pangs?


Unlike other diets, the smoothie diet and the weight loss smoothie recipes leave you full for a long time.

Thanks to the incorporation of vegetables in the smoothie and fruit to enhance the taste, you don’t get any sugar cravings.

Also, green smoothies are incredibly delicious!

So since smoothies are more filling and they reduce cravings, you will lose weight faster than you ever imagined.

After my experiences and the experiences of my friends and acquaintances, you better believe that you can drink away the extra fats!

About This Guide

You guessed it right; this guide is about the most effective and effortless way to lose weight:

Amazingly healthy, and heavenly delicious smoothies.

Why do I want you to read this guide?

Because, this is the best and most comprehensive guide to the smoothie diet on the planet.


While this guide reiterates the benefits of losing weight with smoothies, it goes a step further by giving you the very detailed information on smoothies and weight loss.

In this free guide, you’ll learn:

  • What exactly the smoothie diet is, and how it can change your life.
  • I will share with you the most effective smoothie diet plan that I give credit to for the 114lbs I lost.
  • I will provide you with 30 of my best and most powerful weight loss smoothie recipes of all time.
  • I will also be telling you some of my best tips to maximize your weight loss results.
  • And much, much more!

Before you start reading and taking notes, beware of the fact that this is a long guide.

I have made this guide lengthy not to discourage you but to share with you every detail about the subject.

We (I say we because I know people who have tried the diet and are marveled by the results) believe that this guide will answer all your questions.

I have made it my mission to make this guide the best ever on its subject, and give it all away, for free.

By the end of this guide, you’re going to have all the knowledge in the world about the best way to lose weight and improve your overall health – Smoothies!

And, when you choose to follow the smoothie diet, you should be ready for big positive changes in your life, much bigger than just losing weight.

Note: I recommend that you read this guide from start to finish and not skip ahead, then take action right away, as it is designed to be interactive, and parts of the guide build on each other.

Let’s dive in…

CHAPTER 1: My Story & How Smoothies Have Changed My Life!

Hi, my name is Kate, and my story is behind my adoption of a smoothie diet as a lifestyle, and also the reason for preparing this guide.

Now, if your schedule is anything like mine, you know that time is the most limited resource.

We’ve all forgotten to eat lunch or breakfast because of a project you are passionate about, a meeting that ran late, only to chow down unhealthy snacks because we cannot control hunger or prepare something healthy!

Aren’t we all guilty of ordering take-out foods because the thought of cooking is stressful and exhausting?

How about this:

How many of us recall the last time we ate at our desks?

It all sounds shameful now, but in retrospect, it made sense.

This isn’t a guide to take you on a guilt trip but, a kind of a wake-up call.

But it makes sense that the rat-race we are in leaves you with no time to cook a decent meal or get enough sleep.

However, making changes is essential!

Working hard left enviable zeroes in my bank account, but, the good bank balance came with friends, widening waistline, hips, and bust.

I lost the ability to do simple tasks like walking the dog, and in no time, I couldn’t recognize the person in the mirror.

But, that wasn’t all, my health went downhill, and no doctor visit made me better.

As I changed my wardrobe, going a size or two up every time, my medical expenses went up.

Yes, I tried dieting – the lost weight came back soon after every diet plan, and I gave up.

However, when I got hospitalized after our honeymoon, I had made a complete overhaul – there is no way I could bring kids into the world when I felt sick and exhausted more than half the time.

After weeks of research and a made-up mind, I gave green smoothies a shot (many people proclaimed its wondrous benefits, I had nothing to lose)!

Even though the online resources weren’t as comprehensive as I hoped, I learned how best to a smoothie diet worked for me and how it can work for you.

Fortunately, the leap of faith paid off, and I lost 51lbs.

I treated lactose intolerance, which I didn’t know I was suffering from, and I haven’t felt better ever since.

Although the pregnancy cravings led to weight gain, sticking to a smoothie diet after giving birth, got me back on track.

Three kids later, 114 pounds lighter, and I am one of the hot moms from around the block!

So, are you wondering how I got around this?

Just keep reading…

CHAPTER 2: What Is The Smoothie Diet All About?

“Oh, check this out, another diet! Can I try it as I wait for another frustrating end that leaves me weighing more than I do now?”

Is this what you are thinking? 

Hopefully, this isn’t you!

So what is the smoothie diet then?

“The smoothie diet is a healthful habit of consuming healthy smoothies daily as a long-term way of losing weight, staying healthy, looking great, and improving your quality of life…”

Although it is marketed as the smoothie diet, it isn’t necessarily a diet.

It’s more of a lifestyle change you’ll never want to quit!

While the first thing that crosses the mind when you hear the word smoothie passed around is mason jars full of blended vegetables and fruits. 

And the contents of that colorful mason jar may, or may not taste great, that is partly true.

Yes, the so-called presents you with an opportunity to drink kale, spinach, ginger, tomatoes, celery, carrots, with whatever fruit is in season, but, there is more, hence my belief that drinking smoothies is a lifestyle.

Blending fruits with vegetables and drinking smoothies every day is addictive once you get around the first and the second day.

Also, since you use vegetables and fruits in season, which translates to affordability, it becomes something you can do daily with ease – And it becomes a habit.

Once I started preparing my smoothies at home, I learned something; you can get as creative as you wish.

Most of the time, you need a creation that is better and healthier than the last. 

Also, your body asks for more every time, and you cannot stop. 

The result?

Besides turning your kitchen counter into a blending workspace.

And forcing your visitors to try out every new smoothie recipe you came up with…

You soon realize that drinking smoothies is a habit that keeps on giving.

Smoothies leave you energetic, you cannot stop craving healthy foods, and the best part is that you lose weight without trying and when you’re having fun.

Unlike Keto, Paleo, or military diets (and every other diet you may know of), what starts out as a smoothie diet doesn’t make you crave whole pizzas or triple-decker burgers, you just crave more healthy foods.

Therefore, drinking smoothies daily becomes a healthy lifestyle.

Like the lifestyle you want and unlike the diets you have tried for decades, it isn’t restrictive – you can throw in any fruit and vegetable in the blender, you can even add nuts, seeds, powders, or spices!

I call it a smoothie lifestyle because the only way anyone becomes healthy is by embracing a lifestyle and sticking with it.

You need a healthy lifestyle that fuels you rather than leave you feeling hungry, exhausted and sick – the smoothie lifestyle.

How Long Should You Stay on the Smoothie Diet?

Don’t think of this as a magic bullet which will leave you feeling healthier and slender in a week or days.

You have to stay in the habit of drinking smoothies for as long as you are alive – as long as you value good health and you wish to maintain a healthy weight.

In other words, you have to practice this habit until the day it ceases to feel like a duty, and it becomes a lifestyle.

Diets are set to run for a specific amount of time, but once you experience a smoothie lifestyle, it is timeless, just like drinking water.

For the smoothie lifestyle (diet) to work, shift your attention from why am I not losing weight fast enough, to is this making me any healthier?

Smoothie cleanses

While a 5 or 7-day smoothie cleanse trims some weight, you will come out of it starving, and you will only binge on unhealthier foods.

Further ReadingWhat is the secret to long-term weight loss? 

The Smoothie Diet is NOT a Crash Diet!

Crash diets lead to severe calorie restrictions and starvation.

Smoothie diets don’t. 

Though effective in the short-run, crash diets have much more damaging effects including a negatively impacted metabolism.

The extreme measures slow down metabolism and once your body adapts to that, revving it up is tough, and you gain weight faster.

Before starting a smoothie diet (at least it starts as a diet), set out your long-term goal.

You also need to develop a positive relationship with healthy food.

A smoothie lifestyle enhances your metabolic function so that losing weight is easier.

Also, you will keep off the weight for as long as you stay on the healthy eating lifestyle.

The Smoothie Diet & Weight Loss Are All About Healthy Eating

As mentioned above, a smoothie lifestyle focuses on healthy eating which results in good health, weight loss, and big energy bursts. 

For this lifestyle to work, everything on your plate should be healthy and nourishing.

So what is healthy eating?

Healthy eating is all about eating a balanced diet.

According to the CDC, a healthy eating plan has the following basics:

  • Eating more fruits and vegetables, fat-free/ low-fat milk products, and whole grains.
  • More poultry, lean meat, beans, fish, eggs, plus nuts.
  • And foods low in trans-fats, saturated fats, salt, cholesterol, and added sugars.

You can also eat frozen or canned fruits and vegetables when they are no longer in season.

Don’t forget about calcium-rich foods and stay within your daily calorie needs.

By incorporating a smoothie into your healthy meal plans, you not only get more vitamins but also become healthier.

How Do Smoothies Actually Help You Lose Weight?

I can’t tell you how often people come up to me asking if smoothies really helped me lose weight.

But, I can tell you this number with certainty – 114.

I shed 114lbs, and I owe smoothies for that.

So how do smoothies help in the weight loss journey?

Weight loss smoothies are low in calories but rich in nutrients and fiber, curbing cravings for unhealthy foods, keeping you fuller for longer, and enhancing digestive health.

Here are some reasons why smoothies are such a powerful weight loss tool:

  • Smoothies are nutrient-dense.

Just think of all the micronutrients and vitamins from the fresh fruits and vegetables, now in your cup!

All the nutrients in the smoothies are absorbed into cells for different functions, and the result is cells, organs and body systems working well.

The nutrients in the smoothies also mean that the cells don’t crave those nutrients and you will not turn to sugary foods to curb the cravings.

Did you know that a great deal of your cravings result from a lack of nutrients?

And by indulging in nutrient-dense foods, your cravings and insane appetite reduce.

According to scientific studies, high micro-nutrient density diets mitigate the unpleasant effects associated with hunger.

With hunger as the biggest impediment to weight loss, focusing on the number of nutrients you get from a meal or drink is of greater significance in comparison to focusing on your caloric intake.

In the long run, a high-micronutrient diet leads to weight loss and better health.

Also, if you stick to a high-micronutrient diet, the uncomfortable emotional and physical symptoms of hunger reduce.

So, with smoothies, you will have reduced headaches, stomach cramps, tremors and mood changes.

Further research indicates that the intake of unhealthy foods or foods low in dietary phytochemicals, antioxidants, and other essential micronutrients affects body function and good health.

This is because low micronutrient diets cause accumulation of advanced glycation end products, free radicals, lipid A2E, lipofuscin which accumulate and increase inflammations.

These products also make you more susceptible to obesity.

The bottom line?

You need the nutrient-dense foods like smoothies for good health, and for weight management.

By controlling hunger, you control your weight.

  • Smoothies offer a simple way of easing into a healthy eating routine

As the adage goes, a journey of a million steps starts with one step.

With the same thinking, you can only achieve your weight loss goals by making that first small step, and other small steps after the first.

To ease into a healthy routine which leads to weight loss, introduce small dietary changes instead of making hundreds of changes at once.

Make one health adjustment and warm to it before dropping the next change.

So the fact that the smoothie lifestyle is easy and simple to incorporate into your daily routine, you’ll be much more likely to stick to it;

And therefore, lose and manage your weight much more effectively.

  • Weight loss smoothies are fun

There is no other healthy eating plan which leads to weight loss that is as enjoyable as a smoothie lifestyle.


You have the freedom to throw in your favorite fruits and vegetables, as well as nuts, seeds and herbs like mints into your blender and then enjoy all those rich flavors in a glass.

The best part?

The outcome surprises your taste buds, all the time.

Also, there are countless ways of masking the taste of kale or spinach in your smoothies.

As long as you don’t go overboard with the fruits, your smoothie will let you enjoy healthy nutrition.

  • Smoothies save you time as they are very quick to make

If the lack of time is the main reason why you are unable to lose weight, then you need to take more smoothies.

Blending fruits and vegetables is a delicious and a great substitute for your meals.

With no cooking involved, you don’t have to blame the lack of cooking time as the reason for your unhealthy cooking habits.

  • Smoothies make calorie control easier

By making smoothies at home, you have more control over the calories.

Why is this important?

Well, you can only lose weight if you are burning more calories than you are taking in.

As you discover what works best for your body, you get to alter your calorie count in the right direction.

Instead of adding dairy milk to your breakfast smoothie, you can add coconut milk, almond milk, or the good-old water.

So the bottom line?

Since smoothies are nutrient-dense, tasty, save time and they are easily incorporated into your diet, they are perfect for your weight loss and weight management journey.

How Much Weight Can You Lose with the Smoothie Diet?

There is this one question I get asked all the time.

And to be honest, I’m not really sure how to answer it.

It’s one of those questions that you can’t really give a clear answer to.

But whenever I reply “it depends”, it somehow feels to me like I’ve just avoided answering the question.

The good news is that today I’m not going to avoid the question.

I’m going to give you a very direct answer…

…with a caveat or two*

*or ten (seriously don’t sue me for this)

The question is:

“How much weight can I lose with the smoothie diet?”

The answer… well, let’s start with the caveats:

  • It depends on what you put in your blender

Smoothies are healthy.

But not any smoothies… You can easily turn that healthy drink into a very unhealthy one when you add the wrong ingredients.

Ingredients like: ice cream, artificial sweeteners (honey, agave, etc…) , store-purchased juice, dairy, chocolate syrup, chocolate powder, pudding mix, cool whip, whip cream, cream soda… you get the idea.

These will only sabotage your weight loss efforts, so stay away from them.

Also, with many smoothies having a lot of calories, others having more calories than your regular meal, you have to control what you drink.

If you want to know how to make the perfect weight loss smoothies, I’ve got you covered in the next chapters.

  • It depends on your body type

This means that the amount of weight you lose will depend on your genetics.

Some people tend to lose weight faster than others, naturally.

  • It depends on what you eat (beside your smoothies)

If you eat healthy foods and drink loads of water during the day, then you will lose more weight than if you eat unhealthy, highly unprocessed foods.

  • It depends on your level of activity

If you are walking, going for runs, and hitting the gym multiple times a week, you will lose more weight.

But if you are sedentary, your weight loss journey will be long with plodding progress (unless you make extreme dietary changes.)

Answering the frikin question:

2-5lbs is what people usually lose per week.

But although that’s the typical range I’ve seen, I know people who lost 20 pounds within their first week!

Makes sense now?

I hope that this has given you some clarity over what kind of realistic expectation you can have going into this.

But what I can promise you, is this:

If you start with the smoothie diet, you WILL see results.

What kind of results?

Read the next chapter…

CHAPTER 3: How Is The Smoothie Diet Going to Change Your Life

As mentioned above, drinking smoothies didn’t just help me get back my health, it also made the loss of the baby weight so much easier.

But, there are MUCH more benefits associated with drinking the colorful smoothies other than weight loss.

I know because I have experienced most of these benefits myself.

Here are the smoothie diet benefits:

  1. Weight loss and weight management

You already know this, but, seriously, if you’ve been looking for an effortless way to lose weight, then look no further than your green smoothies.

  1. Detox your body

Most people think of smoothies as detoxifying agents and, they are not wrong.

But again, you need to ensure that your smoothie has all the right ingredients to enhance detoxification.

Fruits and vegetables are naturally detoxifying agents because they are rich in antioxidants.

The antioxidants in the fruits plus veggies neutralize free radicals.

Free radicals cause oxidative stress.

Oxidative stress causes inflammation of cells; inflammation causes diseases like cancer and heart diseases.

How can you enhance the detoxification ability of your smoothies?

Besides the fruits and vegetables in season, you should throw ingredients like Matcha tea into your smoothies.

You should also be adding ingredient like fresh kale, blueberries, and grapes as they are also rich in antioxidants.

Other detoxifying smoothie ingredients worth mentioning include garlic, beets, and papaya.

These enhance cleansing and also improve the liver’s ability to eliminate toxins effectively.

But here is the best part about detoxification through smoothies – you get to rev up your metabolism and lose weight even faster.

If you want to learn more, you can read my guide on how to detox your body through green smoothies.

  1. Smoothies keep you hydrated

How much water do you drink daily?

How easy do you find drinking 6 to 8 glasses of plain water daily?

I get it, it is tough, and that is why I recommend smoothies even more.

The fruits and vegetables in your smoothies comprise of water and fiber, majorly.

Therefore, by drinking smoothies, you inch closer to the recommended daily water uptake.

The food you take also provides you with water.

The hydration property of smoothies is the other reason why smoothies overtook coffee as my favorite beverage!

  1. You eat less because you stay fuller for longer

Am I the only one who, on the super-busy days, wishes I could eat one meal and stay satisfied all day long?

While this is an impossible prayer for humans, you need fuel from food; smoothies make this possibility close to reality.

The preparation of smoothies, blending, which takes place after you clean and chop the veggies and fruits, leaves you with a nutrient-dense beverage packed with fiber.

The fibers keep you full for longer.

I was surprised to find that I didn’t have to snack before lunch once I started drinking smoothies.

But here’s the catch:

Not all smoothies have the ability to keep you satisfied.

Good thing you’re reading this guide, because in the next chapters I will share with you my secrets on adding the ingredient that can keep you full for longer.

For example: Avocados.

Avocados don’t just create devilishly thick and super-delicious smoothies but also leave you satiated for longer.

Avocados have more fiber and protein than most other fruits known.

Two-in-one benefits –by staying full for longer, you no longer need to eat unhealthy snacks, and weight loss comes by naturally.

  1. Combat junk cravings & actually crave healthy stuff

The reason for rising overweight and obesity cases is uncontrolled hunger.

Most of the time we eat not because we are hungry but because the hormones read the wrong signals.

If you can control how hungry you feel, you get to eat less.

As I mentioned above, smoothies keep you full for a longer time.

As a result, you crave less sugary and highly processed foods, which your body screams for whenever you are hungry.

For this to work, you cannot drink any smoothie.

Filling and fat-burning smoothies are full of greens and fruits, and also more proteins.

As mentioned above, avocado is an incredibly filling fruit rich in proteins.

But, it isn’t the only protein source.

For non-avocado lovers, and anyone in need of an alternative, try cottage cheese, Greek yogurt, almonds, and hemp protein.

Other than filling proteins, how about some spinach? 

Spinach has thylakoids which lower your appetite too.

Ghrelin and leptin hormones, what roles do they play in hunger and control of hunger?

Leptin is a hunger-suppressing hormone and ghrelin is the hunger screamer.

Individuals suffering from and struggling with obesity have high ghrelin concentrations and suppressed leptin hormones.

To control cravings, the intake of protein-rich smoothies is vital.

According to studies, protein-rich foods reduce the levels of postprandial ghrelin leading to a suppressed appetite.

The high-protein diet affects the glucose-dependent insulinotropic polypeptides which mediate ghrelin responses.

Also, by prolonging the feeling of fullness, a protein-rich smoothie slows gastric emptying which suppresses the release of ghrelin and increases the leptin concentrations in fat cells.

  1. Increase your fruit & vegetable intake

For excellent health and disease prevention, you need to eat 5-9 servings of fruits and veggies daily.

The American Cancer Society notes that this is necessary for curing cancer, as well as other diseases.

Unfortunately, the thought of chewing vegetables and some fruits is not appetizing but; smoothies are appealing.

Therefore, the green smoothies provide a quick and effective way of ensuring that you eat your fruits and the dark, leafy vegetables, without having to chew them.

Since the fruits mask the taste and even the smell of the vegetables, you will eat more fruits and vegetables.

Think strawberries, apples, mangoes, pineapples, and bananas with kale and spinach!

The best part – you get 3 to 5 (or even more) servings of fruits and vegetables in your average smoothie!

  1. Smoothies boost nutrition

Nutrient-bursting beverage should be the official alternative name for smoothies, right?

Most of the smoothies in this guide leave you with more than 100 percent of the recommended daily nutrient intake.

The smoothies provide more than enough servings of vitamins A (beta-carotene), B vitamins except for B12, C, E, K, and folate.

You also get minerals like calcium, magnesium, iron, phosphorus, manganese, copper, potassium, as well as trace elements.

You get all these vitamins and minerals because blending the fruits and vegetables breaks down plant cells, improving their digestibility. 

Also, blending unlocks the total potential of fruits and veggies, maximizing the delivery of nutrients to the body.

  1. Improved digestion

Gut health determines your overall health, and as Hippocrates said: “all diseases begin in the gut”.

While a busy lifestyle wreaks havoc on your digestive system, you can restore your digestive health.

Your gut health plays a critical role in your immune and digestive systems health because the good bacteria in the gut affect the body’s ability to absorb vitamins and minerals.

The bacteria also influence hormone regulation, vitamin production, digestion, immune responses, elimination of toxins and your mental health.

Also, your digestive system houses your second brain, the enteric nervous system.

Therefore, you have to keep the health of the gut in perfect shape.

With medical conditions like intestinal hyperpermeability, irritable bowel syndrome and celiac disease associated with general health issues and mental issues like depression, the health of the digestive system is of fundamental importance.

Green smoothies enhance digestive health thanks to their richness in fiber and nutrients.

Fiber enhances bowel movements. A clear bowel is an imperfect breeding ground for the bad bacteria.

Also, the clear bowel enhances nutrient absorption.  Fiber, is, therefore essential for colon and general gut health.

The nutrients in the smoothies also feed the beneficial gut microbes resulting in optimum digestion, as well as a robust immune system.

Further ReadingHow Your Gut Health Affects Your Whole Body

  1. Better immunity

Your immune system works well when it doesn’t have to be in a constant fight with inflammations.

A healthy lifestyle leaves your body choked full of free radicals which cause oxidative stress, damage, and inflammation of cells.

Healthy and antioxidant-rich smoothies neutralize free radicals.

The result is an immune system that isn’t getting weak for fighting inflammations and infections all the time.

The antioxidants increase immune function.

Other than berries, you can drop in sweet potatoes in your smoothies.

Sweet potatoes go beyond enhancing taste by enhancing your immunity, thanks to their richness in beta-carotene.

Sweet potatoes are great for your bones and eyes too.

  1. It helps lower blood cholesterol levels

Plant-based diets are effective in lowering bad cholesterol and high cholesterol levels in the blood.

When I got sick, I got a diagnosis of elevated LDL levels – the bad cholesterol.

Though somewhat familial, I wasn’t ready to let genes define the rest of my life.

Besides cutting out unhealthy fats and highly processed foods, the adoption of the smoothie lifestyle seems to have turned things around.

My total cholesterol is 50 points lower now, and the doctors can’t hide their amazement!

  1. Better sleep

Don’t you think that it is about time we stopped counting sheep?

Thanks to endless responsibilities, we hardly get time to sleep, and even when we have time, insomnia is close by.

Since sleep is essential for productivity, weight loss, happiness, great skin, and a great mood, it’s time to find a lasting solution – smoothies.

Besides cleaning your system, leaving your body in great health, smoothies are rich in ingredients (calcium and magnesium) that improve your sleeping.

Bananas, oats, and kiwi are great sleeping aids as they are rich in magnesium and calcium.

Calcium facilitates the utilization of tryptophan in the brain.

You need tryptophan for the synthesis of sleep-inducing hormone, melatonin.

Magnesium is also essential for deep sleep.

  1. High energy levels

Smoothies give you an intense vitamin boost.

You also get minerals and antioxidants among other nutrients which enhance digestive function.

Here is the catch, a bogged down digestive system dampens your mood while throwing your energy levels below zero.

However, when the immune system works well when you drink healthy smoothies, your digestive system’s function and nutrient absorption improve.

These leave you bursting with energy.

Smoothies are rich in magnesium and B vitamins which stimulate energy metabolism.

Also, since you are sleeping well, you will have more energy lasting throughout the day.

  1. Stronger Bones

As an excellent source of minerals like calcium, phosphorus, and magnesium, the bone-building essentials, smoothies conveniently enhance the strength of your bones and the teeth.

Besides calcium, vitamin K in the smoothies is great for the prevention of brittle bones.

Vitamin K is available in spinach, broccoli, and other green leafy veggies.

  1. Clear and glowing skin and stronger hair, and nails

Beauty is skin-deep.

While makeup makes you look good and prevents the appearance of blemishes, they do not resolve the cause of the acne or whichever skin condition you may have.

By ridding your system of toxins, clearing the digestive system, and letting you sleep better, smoothies leave you with a flawless, younger-looking and glowing skin.

Vitamin C in smoothies is essential for the synthesis of collagen.

Collagen is the protein needed for the skin’s elasticity and that firm look.

Smoothies fade away the fine lines and the wrinkles as well.

How about the hair? 

Well, smoothies are rich in minerals and vitamins essential for hair growth and strength.

Also, incorporating proteins in your smoothies leave you with enough amino acids necessary for keratin production.

Oh, smoothies improve the health of your nails too!

  1. Boosts brain function

The nutrients in smoothies have brain-power boosting capabilities.

The nutrients enhance brain function, leaving you with a higher level of mental clarity and focus.

Here is my favorite part: smoothies are proving to be better than coffee – no side effects, and no afternoon slump!

You may want to add some omega-3 fatty acids rich elements like coconut for better brain function.

  1. Lowers the Symptoms of depression

There is an increasing number of people suffering from depression all around the world.

And, with all the ongoing research on how to alleviate the symptoms of depression, folate come in as one of the ingredients that help in the treatment of depression.

Therefore, the incorporation of folate-rich vegetables into your smoothies will help boost your mood.

Broccoli, citrus fruits, peas, bananas, and spinach are great sources of folic acid.

  1. Alleviation of seasonal allergies

The seasonal severity of allergies drops when on a smoothie diet.

I know several people who suffer from seasonal allergies.

Those allergies which were at one point unbearable are now manageable and less severe.

Further Reading: These 7 Foods Might Help Alleviate Seasonal Allergy Symptoms

  1. Smoothies help in the management of pre and post-menopausal issues

Growing older makes you wiser, but it also makes you susceptible to conditions like heart disease and osteoporosis.

As a woman nearing menopause, I have to prepare for the approaching storm.

Having researched widely, my smoothie diet will make my transition into menopause a lot more tolerable.

Smoothies, especially the one rich in flaxseeds alleviate symptoms of menopause.

Flax seeds have phytoestrogens (lignans) which have estrogenic effects.

Estrogen levels dip when you hit menopause, and the result is hot flashes, among other effects.

Although the phytoestrogens in flaxseeds will not match the normal concentration of estrogens, the flaxseeds reduce hot flashes.

Calcium is also essential in reducing the symptoms of menopause.

  1. Smoothies boost calcium intake

You need calcium for several body functions including the maintenance of healthy and strong bones and teeth.

But, this isn’t all, calcium, is essential for blood clotting, regulation of the heart’s rhythm, and transmission of nerve impulses.

While the bones and teeth store about 99 percent of calcium, the blood and body tissues have the remaining 1 percent, hence the need for supplementation.

You can add dark leafy veggies and dried beans in your smoothies, as these have high sources of calcium.

Although I’m not a big fan of dairy products, you can also use dairy as a liquid base for your smoothies.

  1. Ideal source of fiber

The recommended daily fiber intake is between 25 and 30 grams.

Getting all this fiber is tough when you have to force yourself to eat veggies.

Just like nutrients, you get more fiber from blending fruits and vegetables and drinking smoothies.

You get insoluble fiber from blended fruits and vegetables.

The best sources of the insoluble fiber include apples, avocados, oranges, pears, and berries.

  1. It improves and protects vision

Beta-carotene, zeaxanthin, lutein, and resveratrol are the four most important antioxidants found in smoothies.

Since smoothies are hydrating, they protect your eyes from dehydration, as well as eyestrain.

Vitamin A from the smoothies and beta-carotene are essential for good eye health.

Zeaxanthin and lutein usually are concentrated in your retina, as well as the lens.

These two carotenoid compounds are believed to have protective functions. They also reduce your risk of getting cataracts.

Resveratrol, found in grapes is an antioxidant which protects the eye from age-related eye issues like macular degeneration.

  1. Smoothies prevent development and advancement of chronic diseases

Diet, nutrition, and lifestyle determine how your body reacts to diseases.

By leading a healthy lifestyle, you reduce your risk of developing diseases like type 2 diabetes, cardiovascular disease, obesity, and cancer.

In combination with a healthy diet, smoothies protect against allergies, arthritis and gout, Alzheimer’s disease, fibromyalgia, stroke, multiple sclerosis, lupus, and Parkinson’s disease.’

All these benefits come about because smoothies have antioxidants which fight free radicals.

The smoothies also enhance digestive health curbing medical conditions that result from poor gut health.

  • More reasons why I can’t live without smoothies

They are super easy and quick to make and clean up.

They taste heavenly delicious.

They are easily digestible.

They are the perfect to-go beverage.

An unlimited number of recipes.

They are fun to make.

And best of all: They lift your mood!

This is tried and tested – I never experienced this much joy until the day I finally started the smoothie lifestyle.

By incorporating more fruits and vegetables into my lifestyle, I learned that you automatically feel great and your attitude changes too.

And I’m not alone!

If you are anything like me, then you don’t have to be following celebrities like Kylie Jenner or Kim Kardashian to know that there are celebrity-branded smoothies on the market.

Over the years, more and more celebrities are coming up with smoothie recipes.

At the same time, a good number of celebrities swear by smoothies for weight loss and weight management.

While we don’t know much about their lifestyles, there seems to be some power in the smoothies the celebs drink and the recipes they share or sell.

So yeah…

Smoothies are life changing!

And now that you fully understand the why’s behind that, let’s get into the how’s of doing it.

CHAPTER 4: The Effective Smoothie Diet Plan That’ll Make You Lose Weight

The green smoothie diet, and consequently the smoothie lifestyle sound fancy but, many people fail at it.

Therefore, a smoothie diet plan is critical.

Lucky you, you’re reading this guide.

Because I’m about to teach you everything you need to know on how to use smoothies to lose weight, and change your life.

So here are the best plans and rules you need to follow if you want to lose weight with smoothies:

Why MUST You Have Your Smoothies As Meal Replacements?

When the reason you’re drinking smoothies is weight loss, then you need to have your smoothies in place of your meals.

You cannot be taking them randomly during the day – the calories!

You smoothies become just some added excess calories that can even lead to weight gain.

For weight loss, you have to burn more calories than the calories you take in.

With a smoothie having calories that almost match a complete meal, you will take more calories than necessary if you have a smoothie and your meal.

Therefore, the smoothie will only lead to weight loss if you take it as a meal replacement.

A well prepared meal replacement smoothie is more than enough to keep you full until your next meal.

And since smoothies fill you up for longer, you won’t feel the need to eat more in between meals, lowering your daily caloric intake significantly.

Don’t believe me? 

Answer this – how many unhealthy snacks did you have in between meals today?

Which Are the Best Times of Day to Drink Your Smoothies?

As long as you are on a smoothie diet, you will have to answer this question hundreds of times.

But, the answer is straightforward – you can have your smoothie at any time of the day.

Expecting a rejoinder, aren’t you? 

Right on! Make ‘anytime’ a consistent time, and know that some specific times are better than others!

So, look at your schedule (you already know your eating habits), and choose the meals you can comfortably replace.

Why Is It Ideal to Have a Smoothie As a Meal for Breakfast?

Even though you can have a smoothie at any time, there are some great advantages associated with taking a smoothie for breakfast.

  • A smoothie for breakfast means you start the day on a healthy note.
  • You will be full until lunchtime as long as you serve enough calories and proteins to keep you full until lunch. Don’t worry about succumbing to the sweet-tooth call for a muffin – you will be too full to have an appetite.
  • The vitamins, minerals, and antioxidants are all you need for mental clarity, focus energy, and a perfect mood.
  • It covers the daily recommended fruit and vegetable serving.
  • Weight loss breakfast smoothies offer the easiest solution for quitting caffeine.

Further ReadingBreakfast: Is It the Most Important Meal?

What About Lunch?

Lunchtime is the second-best time for drinking smoothies.

Just think about it – don’t you wish you could drink something and stay full throughout the afternoon, especially on the days when you have no time to breathe?

If you have been looking for a meal plan that will save you the temptation of getting fast food for lunch, think smoothies.

If you want to stop heating food in the microwave, pack a smoothie for lunch.

Also, if you are lucky to have a high-powered blender in the office, please use it to fix a quick smoothie.

Lastly, ensure that your lunch smoothie is fiber and protein-rich. 

You need something filling to keep you full and bursting with energy.

Is Drinking a Smoothie for Dinner the Best Idea?

I think not, it failed! 

But some people swear by smoothie-for-dinner though.

So what is the difference between them and me?

  • First, I don’t have the willpower to enjoy a green smoothie after preparing a proper dinner for everyone else.
  • Also, dinner time is the standard family bonding time, and smoothies affect that.
  • If you are anything like me, a smoothie for dinner leaves me bloated and gassy – not fun! This happens because your lunch could still be moving through the stomach when you drink a super-fast digesting smoothie.

When do I take my smoothies?

I drink two meal replacement smoothies every day, so I take one for breakfast, and one for lunch.

That’s how I do it.

Pro Tip: If you fancy a proper dinner, but still hope to lose weight, you should avoid eating dinner late at night. Try as much as possible to have dinner 14-16 hours before breakfast. Studies suggest that you can regulate your weight easily by eating when active. You also need to give the digestive system a long enough break between dinner and breakfast.

Further ReadingHow to Time Your Meals for Weight Loss

How Many Smoothies Per Day to Lose Weight?

As a rule of the thumb, the more smoothie meals you have per day, the more weight you lose.

However, there are a few exceptions to that, and that’s what I’m going to explain in the next section.

How many smoothies per day should you have? Here are your options:

  • Option #1: One Smoothie a Day (Preferably for breakfast)
  • Option #2: Two Smoothies a Day (Preferably for breakfast and Lunch)
  • Option #3: Three Smoothies a Day

Each of these options has pros and cons. And without further ado, let’s dive right into these options.

Option #1:  One Smoothie a Day

For this option to work, it is preferable for you to have the smoothie for breakfast.

This is the ideal option if you aren’t super-obsessed with losing weight, and you are just looking for a way of incorporating more fruits and vegetables into your diet.

And to experience all the other benefits of smoothies while enjoying your regular meals.

Even though weight loss is possible following this option, it is completely unpredictable.

How much weight you lose following this option depends on what you eat for the rest of the day.

You will still experience the other health benefits smoothies have to offer.

And most people will still lose some weight just by starting their day in the right way, with a healthy smoothie.

Option #2: Two Smoothies a Day

If I had to recommend you an option out of the three, it would be this one.

This is my favorite smoothie plan which I have followed through for years on a daily basis.

I credit the two-smoothies-a-day plan for all the weight I lost.

Out of the three options (tried and tested by yours truly), this option works best because it is the healthiest and the most consistent option for long-term weight loss.


Well, it is better than option one in terms of the weight loss possibilities and the health benefits.

(The more smoothie meals you have per day, the better. Our rule of thumb, remember?)

And unlike option 3, you can follow it through for the rest of your life.

(I’ll tell you why this is important. Keep reading.)

I recommend you have your smoothies for breakfast and lunch when u follow this option.

Option #3: Three Smoothies a Day

If you are super determined to shed off those pounds, then you can push yourself by doing three smoothies daily.

Of the three options, this option provides the most weight loss and detoxification benefits

And weight loss is almost guaranteed, unless you cheat!

But, the three smoothies a day option has a catch:

You shouldn’t continue doing it for a maximum of 10 days.

But you might be wondering, why is this even an option then?

Well, here’s the best way you can do the three smoothies a day option:

If you want the best of both worlds, kick-start your smoothie diet with 3, 5 or 10 days following the three-smoothies-a-day option, and when you’re done continue with option #2.

You will most likely lose the most weight in those first 5 to 10 days.

But here’s the most important thing:

You should NOT just go back to your old habits when you’ve finished your 10-day cleanse.

If you stop, the lost weight will get back…

Trust me. I’ve been there.

If you’d like to go with option #3, check out this guide as I explain it in much greater details.

So which option should you follow?

  • Kick-start your smoothie diet with a 3, 5 or 10-day smoothie-only cleanse, then continue with option #2 if you want the most weight loss and health benefits.
  • Just start with option #2 right away.
  • Or if you’re not obsessed with losing weight, then only have one smoothie for breakfast every day, while eating healthy for the rest of the day.

I hope you now know how many smoothies you should take, and that you have picked the option that suits you the most.

Why I Don’t Recommend A Smoothie-Only Diet

I do not recommend the smoothie-only diet as a means to healthy living unless you keep it to a minimum, it should last a maximum of 10 days.

I also don’t recommend that you stop consuming smoothies after a 10 days period, even after you lost weight.

While this strict plan almost guarantees weight loss, it is strenuous, and you can easily slip back to your old habits

And while smoothie diets work, you can’t expect to be healthy by consuming smoothies, and smoothies only.

You can only experience the benefits of this diet by incorporating smoothies into your diet, not making it THE diet.

And by following it for the long-term, not for a 10 days period.

Here are my top-three reasons:

  • The effects (weight loss and healthy gains) are short-lived.

The weight always comes back because this is an extreme smoothie detox diet.

Extreme diets don’t teach you how to eat.

Further ReadingRapid Weight Loss: Is It Safe? Does It Work?

  • You’ll make it harder to lose weight.

The smoothies are nutrient-dense not calorie dense.

They only leave you with more water and fiber.

Smoothies, three times a day mean that you have about 1400 calories a day.

You need about 1500 calories daily for adequate nutrient intake and high energy levels, even when trying to lose weight.

Three low-calorie smoothies below 1500 calories, leave you hungry, and your body will go into starvation mode.

You will also lose muscle mass.

All these leave you running back to your old habits which may worsen.

Therefore, you should keep the three smoothies a day diet to ten days maximum, then cut it to two smoothies a day.

Further ReadingAre Very Low-Calorie Diets Safe for Weight Loss?

  • You’ll be nutritionally deficient.

You cannot find vitamin D or B12 in smoothies.

You also need extra sources of iron, calcium, and zinc.

You’re just NOT supposed to drink only green smoothies for the rest of your life.

Yes, no way!

The goal is never to only drink smoothies—I want you to eat normal meals, too!

Even having only one smoothie a day moves you in the right direction towards healthy eating.

And that’s what the smoothie lifestyle is all about!

What to Eat When You Are Not Drinking Smoothies?

Now that we are on the same page, you may be looking for a little more guidance when it comes to what else you should be eating while you’re not gulping the greens.

I suggest you eat real food that is free of processed sugars and ingredients.

Even when you’re on the two smoothie meals a day option, you have to pay attention to what you eat on the other meal.

While you are doing the best thing for your health by drinking smoothies, it doesn’t mean that you can eat bad food for the rest of the day.

Unhealthy foods will only sabotage your efforts especially if weight loss is the goal here.

The best way for you to experience the full benefits of the smoothie diet is by incorporating it into a healthy lifestyle.

So what can you eat?

Whole foods, especially the plant-based ones are a powerful weight loss tool.

Smoothies are powerful, but they are much more effective when they are a part of a whole foods diet.

Though optional, and smoothies are life changing on their own, following a whole foods diet takes it to a new level.

Speaking from experience, you cannot underestimate the power of plant-based and whole foods in healthy living, and weight loss.

What I mean is, eat more vegetables, seeds, fruits, nuts, legumes, brown rice, quinoa, and lean proteins.

When you’re eating healthy meals that aren’t smoothies, these meals may consist of fish or chicken (grilled or baked), sautéed veggies, a salad, etc…

Here’s a video with some great recipes:

What Foods Should You Avoid Eating?

While eating minimally processed and unprocessed foods, I also avoid pre-packed foods.

These foods may contain additives and preservatives.

The worst bit about these foods is that processing strips the nutrition out of them, completely.

What I mean is you should absolutely avoid eating refined sugars, liquor, cottage cheese, beer, sodas and diet sodas, fried foods, processed foods, and refined carbs.

The refined carbs include donuts, white bread, pasta, etc.

Ideally, the best path to a healthy lifestyle, weight loss, and weight management lies in real foods and clean eating strategies.

Further Reading: 11 Foods to Avoid When Trying to Lose Weight

Should You Snack?

I know what you’re thinking:

 ‘A smoothie diet is an end to snacking’ and ‘I will never manage it.’…

Let’s get some things straight:

A smoothie diet is NOT a starvation diet, a smoothie diet is in no way the end of snacking.

While smoothies work well as meal replacements, and are designed to keep you full until your next meal, you may get hungry between meals.

When you do, reach for a snack.

The only catch is that you should snack mindfully.

Mindless snacking will automatically sabotage your diet.

What this means is that you should adopt intelligent and healthy snacking habits which support healthy eating and also facilitate weight loss.

Healthy snacking habits will help you stick to a diet, curb cravings and keep you satisfied.

So you should always make sure your snacks are healthy and weight loss friendly.

Here are some of the healthy snacks you can eat with on the smoothie diet:

Celery, apples, cucumbers, carrots, and other crunchy vegetables that are appealing to you throughout the day.

You can also opt for high-protein snacks like hard-boiled eggs, unsweetened peanut butter, unsalted nuts, and seeds.

Keep the nuts and seeds to a minimum – only a handful.

CHAPTER 5: How to Make the Perfect Meal Replacement Smoothie for Weight Loss

When you’re making meal replacement smoothies with weight loss being your goal, you have to be keen on the ingredients of the smoothie.

When I was beginning with the smoothie diet, I knew nothing about what should I put in the blender to maximize my weight loss results.

But over the years, I have learned how to make the perfect meal replacement smoothie.

And I now have a formula that works perfectly!

I found out that losing weight with smoothies is much more effective with this delicious and satisfying meal replacement smoothie formula.

Here’s how to make weight loss smoothies that are absolutely perfect:

  • 2 Cups of Liquid Base
  • 2 Cups of Greens
  • 3 Cups of Fruits
  • Proteins Boosters
  • Healthy Fats Boosters

Note: The smoothies made following this formula yield about 4-5 cups (32-40oz) of smoothies which makes two servings.

Note: If you’re looking for the actual recipes, no worries, I’ve got you covered. You’ll find 30 of my best slimming smoothie recipes that follow this formula in the next chapter of the guide.

If you want to know what makes that formula so special, here’s the answer:

When we’re making smoothies, specifically meal replacement fat-burning smoothies, we have to make sure they follow these 4 golden rules:

#1 The Smoothie HAS to Be Nutrient-Dense

The 5 cups of fruits and vegetables we add in make our smoothies nutrient-dense.

And at the same time, we make sure that we don’t add any ingredients that we are not supposed to add.

Because as you already know, if you add ingredients like:

Ice cream, artificial sweeteners (honey, agave, etc…) , store-purchased juice, dairy, chocolate syrup, chocolate powder, pudding mix, cool whip, whip cream, cream soda…

You will end up with very unhealthy drinks and you will sabotage your weight loss efforts if you add the wrong ingredients.

#2 The Smoothie HAS to Keep Us Satisfied Until Our Next Meal

This is VERY important:

The addition of healthy fats and protein boosters is the KEY part when we’re making meal replacement smoothies for weight loss.

The boosters will keep you fuller for longer, curb your unhealthy cravings, and at the same time, they ensure that you are not nutrient-deficient.

And because we are full for longer, we desire less food, we consume fewer calories, and we lose weight faster.

#3 The Smoothie HAS to Be Delicious

Who said weight loss has to be tasteless?

Since we will be drinking them every day, being able to enjoy our smoothies is important!

That’s why I make sure every smoothie I make is yummy.

And that’s what the fruits are for.

Aside from the benefits, fruits also enhance the taste of our smoothies and mask the bitter taste of the greens.

And at the same time, we’re making sure we’re staying away from those very unhealthy artificial sweeteners.

#4 The Smoothie Should NOT Contain Too Much Or Not Enough Calories

Weight loss is all about calories.

As a rule of thumb, you shouldn’t take in more than you need, or even more than you can burn.

So, that makes calorie counting a MUST for weight loss, right?

Well, not really…

While the number of calories you take in should be less than the calories burned, you shouldn’t be obsessed with the numbers when you are eating whole, plant-based foods.

Not all calories are created equal!

And the calories you get from smoothies are much healthier, compared to the calories you get from processed foods for example.

Also, you just cannot count calories forever, can you?

Eating to hunger levels, rather than calories is a better lifestyle, and that can be achieved only through eating whole, raw and plant-based foods like smoothies.

But, when you’re starting out, it’s still a good idea to be aware of how many calories you’re taking in so that you make sure you don’t go overboard.

A meal replacement smoothie should have at least 300 calories to keep you satisfied until your next meal.

This is because the ultimate goal of a meal replacement smoothie isn’t consuming the least possible amount of calories.

Low calorie smoothies leave you hungry between the meals, so you may end up eating a lot more, and in the end, you add weight, rather than you lose it.

Further Reading: How Many Calories Should You Eat per Day to Lose Weight?

CHAPTER 6: 30 of the Absolute Best Weight Loss Smoothie Recipes

This list contains the best of the best smoothie recipes for weight loss.

All of these recipes follow the formula that we talked about in the previous chapter.

So that makes all of these recipes super-healthy, weight-loss oriented and oh-my-god-so-delicious.

And most importantly these recipes are complete meals, guaranteed to keep you full and satisfied between meals.

By preparing a comprehensive list of recipes, I wanted to ensure that you have a different option to try daily.

This list contains fat-burning smoothie recipes for different tastes, calorie needs, and nutritional elements.

You can try a new recipe each day.

So you can pick out a few, and if you love them, you can make take them regularly.

But, don’t take my words for it. 

Heck! If you like a recipe and feel like you can stick with it for a whole week, go for it!

Personal Pro Tip:If you want to save time and make things easy for yourself, then each day, choose one recipe and prepare your entire days’ worth of smoothies in the morning. Just make sure you store them in airtight containers. But, if you want to have a different smoothie for each meal, you are free to do so. It is entirely up to you!

Note: These recipes yields about 4-5 cups (32-40oz) of smoothies which makes two servings. However, it is worth mentioning that the quantity produced will vary depending on the recipe as well as the consistency of the ingredients you use.

Note: If you want to know how best to make these smoothies, how to play around with these recipes, how to shop & prepare your ingredients, how to blend them, how to save time & money, etc… Then check out my step-by-step smoothie making guide.

  • Recipe #1

1 Cup Green Tea

1 Cup Coconut Milk, Unsweetened

2 Cups Spinach (or other greens like kale and chard…)

½ Avocado

½ Grapefruit

1 Lemon, Juiced

1 Cup Oats

¼ Cup Dates

  • Recipe #2

2 Cups Water

2 Cups Spinach (or other greens like kale and chard…)

2 Bananas

1 Cup Pineapple

1 Cup Mango

4 tbsps. Chia Seeds

2 tbsps. Coconut Oil

  • Recipe #3

1 Cup Almond Milk, Unsweetened (or other nut/seed milk)

1 Cup Water

2 Cups Spinach (or other greens like kale and chard…)

4 Bananas

½ Cup Oats

1 tbsp. Peanut Butter, All Natural

½ tsp. Vanilla Extract

  • Recipe #4

2 Cups Almond Milk, Unsweetened (or other nut/seed milk)

2 Cups Spinach (or other greens like kale and chard…)

3 Cups Mango

½ Cup Oatmeal

2 tbsps. Cashews

  • Recipe #5

1 Cup Water

1 Cup Coconut Milk, Unsweetened

2 Cups Spinach (or other greens like kale and chard…)

2 Cups Raspberries

1 Cup Mangos

½ Cup Oats

4 Dates

  • Recipe #6

1 Cup Almond Milk, Unsweetened (or other nut/seed milk)

1 Cup Water

2 Cups Kale (or other greens like spinach and chard…)

2 Cups Peach

1 Banana

2 tbsps. Almond Butter, All Natural

½ Cup Oats

  • Recipe #7

2 Cups Almond Milk, Unsweetened (or other nut/seed milk)

2 Cups Spinach (or other greens like kale and chard…)

3 Cups Strawberries

4 tbsps. Raisins

1 Cup Oats

4 tbsps. Cashews

2 tsps. Vanilla Extract

¼ tsp. Nutmeg

½ Cinnamon

  • Recipe #8

2 Cups Water

2 Cups Spinach (or other greens like kale and chard…)

2 Bananas

4 Cups Pineapples

20 Leaves Mint

2 tbsps. Flaxseeds

½ Cup Oats

  • Recipe #9

2 Cups Water

2 Cups Spinach (or other greens like kale and chard…)

2 Bananas

2 Cups Cherries

½ Cup Oats

2 tbsps. Hemp Seeds

1 tsp. Vanilla Extract

2 tbsps. Cocoa Powder, Unsweetened

  • Recipe #10

2 Cups Almond Milk, Unsweetened (or other nut/seed milk)

2 Cups Spinach (or other greens like kale and chard…)

2 Bananas

4 tbsps. Raisins

½ Cup Oats

2 tbsps. Peanut Butter, All Natural

2 tsps. Vanilla Extract

2 tsps. Cinnamon

  • Recipe #11

2 Cup Water

2 Cups Spinach (or other greens like kale and chard…)

3 Cups Cucumber, Chopped

2 Avocados

¼ Cups Chia Seeds

1 Lemon, Juiced

½ tsp. Ginger

1 tsp. Cilantro, Chopped

1 tsp. Mint, Chopped

½ tsp. Cumin

½ tsp. Sea Salt

  • Recipe #12

2 Cups Water

2 Cups Spinach (or other greens like kale and chard…)

1 Avocado

½ Cup Pecans

3 tbsps. Cacao Powder

1 tsp. Mint, Chopped

4 Dates

  • Recipe #13

2 Cups Almond Milk, Unsweetened (or other nut/seed milk)

2 Cups Spinach (or other greens like kale and chard…)

2 Bananas, Small

2 Apples

½ Cup Oats

4 tbsps. Pecans

4 Dates

1 tsp. Cinnamon

  • Recipe #14

1 Cup Water

1 Cup Almond Milk, Unsweetened (or other nut/seed milk)

2 Cups Spinach (or other greens like kale and chard…)

4 Bananas

½ Avocado

½ Cup Oats

2 tbsps. Almonds

½ Lemon, Juiced

1 tsp. Ginger

1 tsp. Vanilla Extract

1 tsp. Cinnamon

  • Recipe #15

2 Cups Coconut Water, Unsweetened

2 Cups Kale (or other greens like spinach and chard…)

2 Cups Mango

2 Bananas

1 Avocado

  • Recipe #16

1 Cup Coconut Water, Unsweetened

1 Cup Almond Milk, Unsweetened (or other nut/seed milk)

2 Cups Spinach (or other greens like kale and chard…)

2 Cups Sweet Cherries

½ Cup Raisins

1 Cup Oats

  • Recipe #17

2 Cups Almond Milk, Unsweetened (or other nut/seed milk)

2 Cups Spinach (or other greens like kale and chard…)

2 Bananas

1 Avocado

4 tbsps. Hemp Seeds

2 tbsps. Chia Seeds

2 tsps. Cinnamon

  • Recipe #18

1 Cup Water

1 Cup Almond Milk, Unsweetened (or other nut/seed milk)

2 Cups Spinach (or other greens like kale and chard…)

3 Bananas

2 tbsps. Peanut Butter, All Natural

1 Cup Oats

1 tsp. Vanilla Extract

  • Recipe #19

1 Cup Orange Juice, Freshly Squeezed

1 Cup Coconut Milk, Unsweetened

2 Cups Spinach (or other greens like kale and chard…)

1 Banana

6 Clementine

4 Lemons, Juiced

1 Cup Oats

2 tsps. Ginger

  • Recipe #20

2 Cups Coconut Milk, Unsweetened

2 Cups Spinach (or other greens like kale and chard…)

4 Bananas

2 Cups Blackberries

2 tbsps. Almond Butter, All Natural

2 tsps. Maca Powder

  • Recipe #21

1 Cup Orange Juice, Freshly Squeezed

1 Cup Water

2 Cups Spinach (or other greens like kale and chard…)

2 Bananas

2 Apples

1 Avocado

2 Limes, Juiced

2 tbsps. Flaxseeds

2 tsps. Ginger

1 tbsp. Cilantro, Chopped

  • Recipe #22

2 Cups Almond Milk, Unsweetened (or other nut/seed milk)

2 Cups Spinach (or other greens like kale and chard…)

1 Large Cucumber, Peeled

2 Cups Blueberries

1 Banana

2 tbsps. Chia Seeds

2 tbsps. Coconut Oil

4 Dates

  • Recipe #23

1 Cup Orange Juice, Freshly Squeezed

1 Cup Water

2 Cups Spinach (or other greens like kale and chard…)

5 Peaches

1 Cup Oats

2 tbsps. Flaxseeds

  • Recipe #24

1 Cup Orange Juice, Freshly Squeezed

1 Cup Almond Milk, Unsweetened (or other nut/seed milk)

2 Cups Spinach (or other greens like kale and chard…)

4 Bananas

4 tbsps. Chia Seeds

4 tsps. Ginger

  • Recipe #25

2 Cups Coconut Water, Unsweetened

2 Cups Spinach (or other greens like kale and chard…)

2 Bananas

1 Cup Strawberries

1 Avocado

2 tbsps. Hemp Seeds

2 tbsps. Chia Seeds

1 tsp. Cinnamon

  • Recipe #26

2 Cups Almond Milk, Unsweetened (or other nut/seed milk)

2 Cups Spinach (or other greens like kale and chard…)

1 Cup Mango

8 Dates

½ Cup Oats

6 tbsps. Cacao Powder

4 tbsps. Almonds

2 tsps. Almond Extract

  • Recipe #27

2 Cups Almond Milk, Unsweetened (or other nut/seed milk)

2 Cups Spinach (or other greens like kale and chard…)

3 Cups Mango

4 Limes, Juiced

½ Cup Oats

2 tbsps. Sunflower Seeds

½ tsp. Vanilla Extract

  • Recipe #28

2 Cups Almond Milk, Unsweetened (or other nut/seed milk)

2 Cups Kale (or other greens like spinach and chard…)

2 Bananas

1 Cup Oats

4 tbsps. Cocoa Powder, Unsweetened

2 tbsps. Almond Butter, All Natural

  • Recipe #29

2 Cups Water

2 Cups Kale (or other greens like spinach and chard…)

2 Bananas

1 Cup Pineapple

1 Cup Strawberries

4 tbsps. Chia Seeds

2 tbsps. Coconut Oil

  • Recipe #30

2 Cups Water

2 Cups Spinach (or other greens like kale and chard…)

2 Apples, Small

1 Mango

1 Cup Oats

2 tbsps. Almonds

¼ Dates

1 tsp. Vanilla Extract

CHAPTER 7: Additional Tips for Your Weight Loss & Smoothie Lifestyle Success

The smoothie diet may be tough in the beginning, and I wouldn’t want you to give up midway.

These additional tips will ensure that you have everything you need to know before you whet your appetite for the smoothie diet, and will maximize your weight loss efforts.

  • Stick with the diet for at least a month

It takes a lot of effort when starting a smoothie diet.

However, if you stay on it for at least one month, the diet automatically becomes second nature – this I promise!

You want your body to ask for more smoothies, every day and more than once in a day, just like your mug of coffee!

A month is all you need to establish a healthy diet, and to look and feel so good that you never want to go a day without your smoothie.

  • Commit to a change

You only see the beauty of change when standing on the other side.

So, while thinking about the good things that lie on the other end of the smoothie diet, be accountable, talk about it, and, ask for help/ support system. (You will need it, and that’s what I’m here for.)

You must be specific about your results. Vague results keep you from meeting your goals.

If you are sick, list them down and mention that you want to see improvements in the smoothie diet.

Be realistic and have a reason behind the need to change.

  • Get more active

Besides talking about the smoothie diet actively, sweat it out.

Working out helps in burning calories, and it also improves your health and physical appearance.

If you hit the gym about 3 times a week, you WILL maximize your weight loss and health improvement results.

You can start with running, here’s a video that can help you get started:

  • Get a good night’s sleep

Sleeping well through the night leaves you well rested and bursting with energy.

Sleep is also important for weight loss as it keeps you relaxed and prevents high cortisol which is responsible for weight gain.

  • Drink more water

You need to stay hydrated to rev up your metabolism and to keep the cells healthy.

  • Quit as much of your unhealthy habits as possible

…Think smoking or drinking alcohol.

Further Reading: 26 Weight Loss Tips That Are Actually Evidence-Based

  • Invest in a high-speed blender

Though optional, it is worth it.

Though expensive, it is long lasting.

And a high-speed blender makes the smoothie lifestyle easier to adopt because you make a lot of smoothies blended to perfection.

As a vital smoothie preparation equipment, get a blender you can afford but, don’t compromise on the quality.

If you want to learn more, here are some of my blender buying guides:

1. The Best Blenders For Smoothies Under 200$

2. The Best Single Serve Blenders For Smoothies

3. The Best Portable Blenders For Traveling with Your Smoothies

4. The Best Blenders For Crushing Ice & Frozen Fruits

Over to You

Such a long guide, isn’t it?

Well, I believe that this is a step in the right direction for anyone seeking ways to lose weight, regain their health, have more energy, and get that banging body!

I, therefore, encourage you to try the smoothie diet and transform it into a lifestyle.

Don’t just read it.

I’ve put a ton of work into this guide because you need every little detail about the smoothie diet to get you started.

I hope you liked it.

And I hope it helps you change your life, with smoothies, the same way I did.

So if you liked it, I hope you don’t keep it for yourself.

Share it with all your friends, family, your pet (they are smarter than you think), and perhaps that neighbor down the road.

Before I go, please share with me, how have your smoothie diets and the entire weight loss journey been?

If you don’t mind, I would love to hear your responses in the comments below!

Thank you for your time.

And happy blending!

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Kate Rhodes

I’m the green smoothie enthusiast founder of Drinkess – the best smoothie resource on the internet. Smoothies have changed my life, that’s why I made it my mission to help you achieve your body goals and lead a healthier lifestyle through green smoothies. Read more about me here.

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