Smoothie Diet

smoothie diet

The smoothie diet comprises fruits, veggies, and protein-rich milk or yogurt blended together to supply nutrients on-the-go.

It is delicious, filled with vitamins and minerals, and can serve as snacks or be taken as breakfast



Since the smoothie diet involves blended fruits and vegetables, it is better to take at least two smoothies per day as an alternative to your regular meal.

How you want to go about your third balanced meal is simply up to you, but it should be a meal that has a lower calorie content in it. According to the site, one “cheat day” per week should be considered,

but this is not without a recommended food list for the specific day.


What to Eat

In as much as fruits and veggies with some protein-rich milk seem to be the focus of the Smoothie diet, the ingredients to make the diet itself is not restricted.


There is a need to embrace some guidance as a healthy balanced meal you would be consuming each day of the week. This guidance can be found in your food stores or nutrition websites.

They include a recommendation for what to eat with some major food recipes. Also, if the healthy balanced meal consumed is rich in calories, and your goal is to lose weight, you will never lose it

because the calories render the diet ineffective. As you progress with the smoothie diet, give room for flexibility. If necessary, you can do a two-regular-solid-meals and one smoothie for a particular day.

Those prone to food allergies are to abstain from this diet.


Recommended Timing

Detoxing with the smoothie diet would mean a complete replacement of your three-course meal with smoothies. A 2-3 weeks detoxing plan would mean you are replacing two of your regular meals with

smoothies (breakfast and lunch), while for dinner, you could go for a balanced meal with a mixture of snacks.



smothie diet





  • Fruits and vegetable boost

An important part of a healthy diet involves fruits and vegetables, and the smoothie diet’s recipes contain a whole lot of it. According to researchers, 75% of Americans don’t take enough fruits and vegetables.

The smoothie diet is a sure way of getting them to be involved in both because it is rich in phytonutrients and low in calories.

  • They are convenient

The smoothie diet can be made with the help of your blender and can be taken on your way to work.

This is a perfect breakfast meal, especially when pressed for time, and can even be prepared the night before.

  • They help you stay hydrated

The smoothie diet helps you stay hydrated since it is made with water and dairy like milk or yogurt.

  • They help in skipping meals

The Smoothie diet is a quick and easy to make a meal, which is a plus for some of us that don’t have the luxury of time to prepare heavy breakfast in the morning.

They are rich in calcium and vitamins from both the dairy and fruits or vegetables used in preparing them. It is equally a way of getting your daily consumption of fruits and vegetables.

  • They taste good

We all desire meals that taste good without shortchanging ourselves on the nutrient angle. Smoothie is that meal that fits both taste and nutrients.

  • Expansion of your nutritional portfolio

Different ingredients are at your disposal to try out, one you normally would not consume on its own. You also get their nutritional value amidst their ugly taste

because they are well masked under the taste of fruits or veggies and other palatable ingredients. Such distasteful ingredients include chia seeds, spinach, flaxseed, etc.



  • Cannot be Sustained

Yes, the smoothie diet can cause one to lose weight real fast since you are cutting off calories from your meal, but the question is; can you sustain it in the long run?

I’m talking about living on liquid as a meal replacement and few calories, which is something most people would not be able to keep up with for a long period of time.

Also, with the loss of weight at a high pace comes a high possibility of losing muscle mass. So, reverting back to your regular way of eating may cause the weight to come back.

This is why it is recommended that you repeat, as often as possible, the smoothie diet plan you are on, whether it be 7, 14, or 21 days.

  • Restrictive

Since most smoothie diets fall short of healthy fats and proteins, it is highly recommended to incorporate at least 50 grams of protein daily into your meals.

Also, for those that might have issues with planning out their smoothie diet as a meal replacement, it is ok to seek additional counsel so as not to fall short of your protein, fat,

and carbohydrates needs.

Fruit smoothies as a whole tend to contain a lot of calories, most especially from carbohydrates and a little from fat with little or nothing from protein. Since protein is required to build muscle

in order to maintain certain amounts of metabolism, it is highly recommended to add ingredients rich in protein to your smoothie so as to provide the fiber boost your body needs.

  • Time Consuming

When you consider the processes that go into cleaning the blender and clearing off the ingredients used after making a 2-3 smoothie diet in a day, you will see that it is time-consuming.

Yes, while it may be easy to whip one smoothie in the morning for breakfast, what happens when it is time for lunch, and you are at your workplace far away from blender and other recipes needed.

  • High in Sugar

The fruit is good and contains a lot of nutrients with a lot of sugar in its natural form. Because of this extra sugar, the smoothie diet is not good for people with certain

medical conditions like those suffering from diabetes. Water and ice are a very good way of thinning out your thick smoothie recipes, whether on a diet or not, as against adding more fruit juice

or honey to it. More fruit juice will only add more sugar and lots of calories, which are really not necessary as far as your health, in general, is concerned.




smoothie diet

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What if I tell you that you can improve your life in 45 seconds every day for 3 weeks, would you believe me?. What if I tell you that you can lose those extra pounds by simply engaging the smoothie diet

for weight loss I will be showing you shortly.  Wouldn’t you want to try it out? With your blender and the right smoothie ingredients for weight loss, you are already on course in turning that body of yours

into a fat-burning machine. But before we go into details of the smoothie diet for weight loss, let’s quickly look at some scientifically endorsed weight loss ingredients that make shedding those pounds possible.


Low Sugar:

Fruits naturally contain sugar, and since it is the foundation of smoothies, there should be no need to want to add extra sweeteners like your orange juice and honey, which would only lead to

an increase in the calorie content of your smoothie.

Protein powder for weight loss:

This is a powder that is so rich in high protein but low in calories, sugar, or any other sweeteners out there. This powder, when combined with exercises, helps to build up your muscle mass.

Healthy Fats:

The work of these fats is to slow down the digestion process long enough to keep you feeling fuller, without any immediate desire to want to eat.

Avocado, MCT oil, and butter are examples of healthy fats for weight loss.


Ingredients such as leafy green, Chia seeds, oats, and flaxseed have a rich fiber content in them. They help in preventing the surge of blood sugar

that may cause carbohydrates to be stored in the body as fat.


Fruit Smoothie:

Fruits, as we know them, come in all manner of sizes, shapes, colors, styles, and even smells. Some are so bitter that we tend to avoid it, while others are so sweet that we tend to keep them close.

In spite of these differences in qualities, every fruit is unique, and with the benefits it gives, it should be treated as such.

Every fruit has its own function in the human body, but there is something about fruits that are reddish or purple in color. These particular fruits seem to garner more evidence as compared to the others.

For instance, according to a study in the Journal Metabolism, it was found that the consumption of half a red grapefruit before a meal does help to lower the level of cholesterol and visceral fat in the body.

While according to another study, strawberries, tart cherries, blueberries have been found useful in the reduction of abdominal fats.

Some examples of fruit smoothies are ginger man smoothie, banana smoothie, apple spice smoothie, etc.



Just by the sound of their name, one might think these drinks came right from the ice cream shop. In fact, you could whip up right in your kitchen for your kids when they desire something sweet or

for yourself whenever the craving for ice cream arises. Nutty and Chocolate smoothie drinks are packed with fiber, healthy fats, and protein. They are highly nutritious. Examples of such smoothie drinks

include; dark chocolate banana nut, chocolate bean, chocolate decadence smoothie, etc.



This is a smoothie that could either be taken as a perfectly balanced breakfast, a creamy dessert, or a cold and refreshing thirst quencher tasting more like a savory soup than a bright pick-me-up.

This smoothie can be considered comforting food. Examples include tobacco cherry, Pumpkin sweet potato smoothie, Strawberry banana smoothie, Pumpkin spice smoothie, etc.






Here is a smoothie diet plan recommended from

This smoothie diet plan will help fine-tune your body, thereby causing you to lose weight at a fast rate. Engage this plan on a regular basis and not as a one-time thing.


Breakfast:  Creamy Citrus Fat Burner Smoothie

Lunch:  Mango and Passion fruit Smoothie

Dinner:  Rippled Raspberry Smoothie



Breakfast:  Creamy Dreamy Orange Green Thickie

Lunch:  Sweet Potato and Banana Pie Smoothie

Dinner:  Zucchini Bread Smoothie



Breakfast:  Creamy Citrus Fat Burner Smoothie

Lunch:  Almond and Pear Smoothie

Dinner:  Pineapple and Frozen Orange Juice Smoothie



Breakfast: Raw Spiced Butternut Squash Smoothie

Lunch:  Turbo Nutrient Booster

Dinner:  Raw Buckwheat and Banana Smoothie



Breakfast:  Creamy Citrus Fat Burner Smoothie

Lunch:  Sweet Punch Romaine Lettuce Smoothie

Dinner:  Healthy Key Lime Pie Smoothie



Breakfast:  Creamy Mango Shake

Lunch:  Cool Breeze Mint and Pineapple Smoothie

Dinner:  Creamy Filling Dairy Free Chocolate Chia Smoothie



Breakfast:  Creamy Citrus Fat Burner Smoothie

Lunch:  Thick Green Tropical Smoothie

Dinner:  Chocolate Covered Marzipan Smoothie


Recommended Readings:

 Keto Diet

  Anti-Inflammatory food and diet




According to, the following smoothie recipes can help in promoting your body’s metabolism and thereby aiding healthy weight loss.


  • Apple Pie or apple spice smoothie


1 teaspoon flaxseed oil

1 scoop vanilla plant-based protein powder

½ cup unsweetened almond milk

¼ frozen banana

3.14 dashes of ground cinnamon

½ Pink Lady apple with peel, seeded and quartered

Water to blend (optional but recommended)

Nutrition: 26g Protein, 7.4g fat, 27g carbs, 5.5g fiber, 15g sugar, 273 calories


  • Strawberry Pistachio Cream


3 ice cubes

½ avocado, peeled, pitted, and quartered

¼ cup pistachios

½ cup frozen strawberries

1 scoop vanilla plant-based protein powder

1 teaspoon vanilla extract

Water to blend (necessary)

Nutrition: 30g Protein, 9g fat, 18g carbs, 8g sugar, 5g fiber, 266 calories


  • Ginger man smoothie


½ cup frozen strawberries

¼ frozen banana

1 cup unsweetened almond milk

1 tablespoon fresh ginger, peeled and chopped

1 teaspoon ground flaxseed

Dash of ground pepper

1 scoop plain plant-based protein powder

Water to blend (optional)

Nutrition: 29g Protein, 5g fat, 26g carbs, 11g sugar, 6g fiber, 264 calories


  • Lemon kale smoothie


½ frozen banana

3 ice cubes

1 cup kale

½ cup unsweetened almond milk

1 scoop plain plant-based protein powder

½ lemon, peeled and seeded

Water to blend (optional)

Nutrition: 30g Protein, 7g fat, 20g carbs, 10g sugar, 5g fiber, 254 calories


  • Romaine smoothie


½ cup spinach

½ cup unsweetened almond milk

1 cup romaine lettuce

1 tablespoon chia seeds

½ apple with peel, seeded and quartered

1 scoop plain plant-based protein powder

Water to blend (optional)

Nutrition: 201g Protein, 5.8g fat, 27g carbs, 12g sugar, 10g fiber, 280 calories.



½ frozen banana

⅛ avocado

2 tablespoons fresh lemon juice

1 scoop vanilla plant-based protein powder

1 cup green tea

Water to blend (optional)

Nutrition: 26g Protein, 6g fat, 23g carbs, 11g sugar, 5g fiber, 245 calories


  • Dark Chocolate Banana Nut


6 ice cubes

⅛ cup chopped walnuts

1 teaspoon dark chocolate morsels (dairy-free)

½ banana

1 cup unsweetened almond milk

Water to blend (optional)

⅓ cup chocolate plant-based protein powder

Nutrition: 28g Protein, 11g fat, 26g carbs, 10g sugar, 7g fiber, 229 calories


  • Chocolate smoothie


¼ cup black beans

½ frozen banana

1 tsp nutmeg

1 cup unsweetened almond milk

⅓ cup plant-based chocolate protein powder

Water to blend (optional)

Nutrition: 31 g Protein, 3g fat, 31g carbs, 9g sugar, 7g fiber, 280 calories


  • Peanut butter banana smoothie


2 teaspoons almond butter

¾ cup unsweetened almond milk

¾ frozen banana

1 scoop chocolate or vanilla plant-based protein powder

Nutrition: 20 g Protein, 15g fat, 36g carbs, 13g sugar, 10g fiber, 340 calories.


  • Tabasco Cherry


½ cup cherries

½ frozen banana

1 tsp Tabasco sauce

¼ lime

¼ cup unsweetened almond milk

1 scoop plant-based plain protein powder

3 ice cubes

Water to blend (optional)

Nutrition: 26g Protein, 2g fat, 28g carbs, 10g sugar, 3.5g fiber, 232 calories


  • Pumpkin sweet potato smoothie


½ frozen banana

½ teaspoon cinnamon

½ cooked sweet potato, cooled, with skin off

1 scoop plain plant-based protein powder

1 cup unsweetened almond milk

Nutrition: 28g Protein, 5 g fat, 34 g carbs, 6 g fiber, 14 g sugar, 280 calories



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