The 21-Day Smoothie Diet program

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“The 21-Day Smoothie Diet, created by Drew Sgoutas, has spawned dozens of imitations and variations. All promise that replacing some of your meals with smoothies will lead to quick and easy weight loss.”

About The 21-Day Smoothie Diet Program

The 21-Day Smoothie Diet - What Experts Say
"
The smoothie diet promises rapid weight loss, but pounds shed may be regained when transitioning back to normal eating habits. While increasing fruit and vegetable intake is smart, some people may struggle to meet protein requirements on this diet without proper planning."
—Chrissy Carroll, RD, MPH

What is The 21-Day Smoothie Diet program?

This is a type of food habit which really works for people who want to start their weight loss journey in a healthy manner. It works mainly for the people who are occupied in a busy schedule and face problems in preparing everyday meals. In The Smoothie Diet diet plan, you replace two of your main meals, preferably the breakfast and lunch with smoothies.


The third meal you can have solid food, but keep in mind to have a lower calorie food. Scouts also allow a “cheat meal” every week, but only a few recommended ones, mentioned in The Smoothie Diet e-book. The Smoothie Diet is a 21-day cycle, power-packed with nutrition and vitamins and you can follow anytime you want to shed some pounds.


The ingredients of The 21-Day Smoothie Diet may vary, mainly depending on fruits, vegetables, protein, and few healthy fats. Follow the recipes in the e-book to prepare your solid meal food. The meal should not be high in calories or else it not come up with the desired results. The Smoothie Diet guide also helps you with some high-fiber snacks and low sugar options.

The 21-Day Smoothie Diet contains two plans. The first one – “The Detox plan”, where you replace all your three main meals with healthy smoothies which keep you feel fullness all day long.

Another plan includes the 21-day plan where you replace two meals with a smoothie and have one solid food with a few snacking.

You can also modify sometimes, following a “flex day”- where you have a smoothie followed by two meals. But The Smoothie Diet pdf is not recommended for people having food allergies. So consult a doctor or get a regular checkup before starting Smoothie diet for weight loss.

The 21-Day Smoothie Diet, created by Drew Sgoutas, has spawned dozens of imitations and variations. All promise that replacing some of your meals with smoothies will lead to quick and easy weight loss.

As with so many weight-loss plans, though, the details are important. As part of a balanced diet, smoothies can help you lose weight. But ingredients, portion size, and your overall eating plan will make all the difference.

What is The 21-Day Smoothie Diet program

Background

The 21-Day Smoothie Diet - Sgoutas is a health coach (not a registered dietitian) who created the 21-Day Smoothie Diet to help clients lose weight. His e-book, "The Smoothie Diet," contains 36 smoothie recipes, shopping lists, and a three-week schedule explaining which smoothies to prepare each day. He also offers a "detox" plan with recipes and instructions for replacing three meals a day with smoothies for three days.

How It Works

On this eating plan with The 21-Day Smoothie Diet, you will prepare and drink two smoothies a day as meal replacements. Your third meal is up to you, but for the best results it should be lower in calories. Sgoutas also suggests one "cheat day" per week but includes a recommended food list for this day. He also says that it is fine to repeat The 21-Day Smoothie Diet cycle anytime you would like to lose weight.

What to Eat

The 21-Day Smoothie Diet ingredients vary, but they focus on fruits and vegetables, with some protein and healthy fats. There is some guidance in e-book for the one solid-food meal you will consume each day (recommendations for what to eat, and some "whole food" recipes). Sgoutas points out that if this meal is too high in calories, the diet won't work for weight loss. The e-book also includes some suggested low-sugar, high-fiber snacks.

Recommended Timing

On the "detox" plan, all three daily meals are replaced with smoothies. On The 21-Day Smoothie Diet plan, you'll consume two meal-replacement smoothies (breakfast and lunch), one solid-food meal, and a few snacks.

Modifications

If necessary, plan a "flex day," in which you consume one smoothie and two regular meals. Also of note: The e-book suggests that this diet is not for people with food allergies.

Pros and Cons

Pros of The 21-Day Smoothie Diet

•Emphasis on fruits and vegetables
•Less calorie-counting and food tracking
•Shopping lists included
Cons
•Restrictive
•High in sugar
•Preparation could be time-consuming
•Not sustainable
•Lacks scientific support

Pros

Fruits and Vegetables

The smoothie diet's recipes contain plenty of fruits and veggies, which are an essential part of a healthy diet. They tend to be low in calories and rich in phytonutrients.

Less Counting

Unlike many other eating plans, the smoothie diet doesn't require carbohydrate counting, a food diary, or full-time calorie counting. It does recommend being aware of the calorie count in the daily solid-food meal. With recipes and weekly meal plans (that is, smoothie plans) provided, there is not a lot of decision-making or tracking involved, which is a boon for some users.

Shopping Lists

The 21-Day Smoothie Diet ebook contains shopping lists broken down by smoothie and by week, which simplifies grocery-store visits during the three weeks of the diet. But, even with these benefits, experts have concerns about the smoothie diet's effectiveness and sustainability.

Cons

Restrictive

Most of the diet's smoothies are low in protein, and a few fall short in healthy fats. Sgoutas does emphasize getting enough protein throughout the day, recommending at least 50 grams daily by eating a little with each meal and snack.

However, some people may need additional guidance on this issue—and without proper planning, could fall short meeting their protein needs.4 If you are using a smoothie as a meal replacement, make sure it contains each essential macronutrient: protein, fat, and carbohydrates.

In general, fruit smoothies tend to contain plenty of calories from carbohydrates and perhaps a small amount of fat. But they also need a good source of lean protein. Protein helps build muscle, which you need to maintain a healthy metabolism. Try adding a tablespoon or two of chia seeds to a smoothie. The seeds will thicken your drink and provide a boost of fiber as well.

What is The 21-Day Smoothie Diet program
What is The 21-Day Smoothie Diet program
21 day smoothie diet

High in Sugar

The 21-Day Smoothie Diet contain a lot of fruit. While fruit contributes healthy nutrients, it also contains a lot of naturally-occurring sugar. Some smoothies also call for honey, an added sugar.

This could be an issue for people with certain medical conditions (which is why it's not recommended for people with diabetes).5 This 175-calorie peanut butter smoothie is creamy and sweet without the addition of any extra sugars.

Some The 21-Day Smoothie Diet recipes (on the diet and not) are very thick. It can be tempting to thin them out with fruit juice. But juice can add lots of calories and unnecessary sugar. Water will make your smoothie easier to drink and ice will add thickness. Try decreasing the amount of juice and adding water or ice to get the right thickness and flavor for you.

Time-Consuming

Making two or three smoothies a day (and cleaning the blender afterward) takes time. And while you can easily prep a morning smoothie and take it with you for breakfast on the go, it's much harder to have a smoothie for lunch if you're away from home and don't have access to all your ingredients and a blender.

Not Sustainable

It is likely that users will lose weight quickly when they start this diet because they are cutting calories (while potentially cutting nutrients like protein and healthy fats). But replacing meals with liquids, and living on so few calories, isn't something that most people can continue doing for a long time.3
In addition, it is possible to lose muscle mass if you lose weight too quickly. If someone goes back to their regular eating habits and increases their calorie intake, they may find the pounds creeping back. This could be why the e-book suggests repeating The 21-Day Smoothie Diet as often as necessary.

Lacks Evidence

There is no strong scientific evidence to support the notion of detox diets—in part because there is no clear definition of what a detox does. The body naturally "detoxes" itself through digestion and excretion (such as bowel movements and sweat). Organs, like the kidneys, are meant to naturally detox the body. No one food or food combination can do this by itself.

How It Compares

The 21-Day Smoothie Diet like this one are popular, but you'll also find similarities between the 21-Day Smoothie Diet and other short-term, low-calorie, and meal-replacement diets. Be aware though that, often, these don't meet expert advice on healthy eating plans.3
USDA Recommendations
Food Groups
USDA nutrition guidelines suggest filling your plate with a balanced mix of protein, fruit, vegetables, grains, and dairy. That's for each meal, not just one per day. It's difficult to get all those nutrients and food groups into a meal-replacement smoothie and still have it be tasty and low in calories.
Calories
For weight loss, the USDA recommends a daily calorie intake6 of about 1500 calories. Sgoutas does recommend approximately 1500 calories per day in the e-book. But the smoothies in "The Smoothie Diet" clock in at much less than that making it difficult to reach the 1500-calorie target without overindulging in the one daily meal.
Creating a calorie deficit is often the best way to lose weight successfully and sustainably. But the right number of calories is different for everyone, because of factors such as age, sex, weight, and activity level. Use this calculator to determine the calorie goal that might work for you.


Similar Diets

These diets all promise quick weight loss. But experts say they're unlikely to lead to lasting change.

The Smoothie Diet plan

•Effectiveness: In the short term, many followers of this diet will lose weight. But to keep it off, they might have to stay on the diet past the 21-day period.

•General nutrition: For most users, two homemade meal-replacement shakes per day, plus a "regular" meal, may not provide the right balance of calories, protein, carbohydrates, and healthy fats that the body needs.

•Practicality: A lot of this diet's rules and instructions are spelled out in the e-book, leaving less to figure out on your own. But preparing two smoothies a day could be a challenge for anyone who works outside the home. Plus, there's a lot of clean-up.
•Sustainability: Any meal-replacement diet is tough to stick with for the long haul, since these replacements often aren't as satisfying as real food.

SlimFast

•Effectiveness: This diet can certainly be effective in the short term, as it cuts calories and is simple to follow with few choices to make.

•General nutrition: On the SlimFast plan, users drink two meal-replacement shakes per day, along with some 100-calorie snacks (SlimFast created or homemade) and one full meal of 500 to 800 calories. The shakes are made with milk products and other added flavors and nutrients and contain protein, fiber, and fat.

•Practicality: No blending your own smoothies with this diet; just purchase pre-made SlimFast shakes, or mix your own with nonfat milk and SlimFast power. As with the Smoothie Diet, you will need to track the calories of the daily regular meal.

•Sustainability: Transitioning off the meal and snack replacements and consistently eating fewer calories may be challenging for many people.

Special K Diet

•Effectiveness: Some research shows that cutting calories with this method can lead to weight loss. However, it is unclear how long this loss can be maintained.
•General nutrition: On the Special K Diet bars and snacks (fortified with certain nutrients) are consumed for two out of three meals a day for two weeks. Since most of your meals are processed this is not the best nutritional choice. Also, it is not ideal for everyone and doesn't cater to those who have allergies or other medical conditions.
•Practicality: Like SlimFast, this diet is pretty simple to follow. There is no guesswork or tracking, and the Special K products are readily available and inexpensive.
•Sustainability: This diet is meant to be a short-term (two-week) plan. But any weight lost this way may be hard to keep off.
Dr. Oz's The 21-Day Smoothie Diet
•Effectiveness: As with the other diets, users may well achieve some short-term success. But just as with the Smoothie Diet, Dr. Oz says that repeating his 21-day plan might be necessary.
•General nutrition: On this structured meal plan, users choose from a prescribed list of foods: Mostly vegetables and plant-based proteins, with limited servings of fruit, grains, and animal proteins (sugars and all processed foods are off-limits). Even though these foods provide good nutrition, experts say the plan is too restrictive for lifelong use.
•Practicality: This plan doesn't require any calorie counting or food tracking at all. Everything is laid out in the list of foods, number of servings, and (most) portion sizes. And no special ingredients or supplements are necessary. But preparing all foods (since convenience and processed foods are not allowed) can be time-consuming.
•Sustainability: This diet cuts out a lot of popular foods and restricts calories significantly, so for most people, it's unlikely to be something they can continue for a long time.

A Word From Verywell

While you can get recipe ideas from the Smoothie Diet's e-book, consider making your own healthy smoothies and using them as one part of a sensible, balanced eating plan. For best results, measure each ingredient and tally the complete calorie count for your drink. This could save you from making a common weight loss mistake—underestimating the impact of liquid calories.

Use fresh or frozen fruit, such as blueberries, strawberries, mango, peaches or apples. But also, branch out and use ingredients such as watermelon, spinach or kale to get additional vitamins and minerals. Try this sweet green smoothie to get vitamin-packed green veggies with your morning meal.

If weight loss is your goal, avoid using high-fat ingredients to get a creamy texture. A smoothie made with ice cream, gelato, frozen yogurt, or a large amount of peanut butter is delicious, but it may be too high in calories, fat, and sugar to help you lose weight. Bananas, either frozen or at room temperature, provide a thick, smooth texture without the added fat and calories.

If you love the taste of peanut butter, opt for an all-natural brand and keep your portion about one tablespoon. If you are looking to reduce the calories you can consider a powdered peanut butter keep in mind that it may not be as filling. Experiment to find smoothies that work for you, and other healthy recipes that provide lots of nutrition without a lot of calories.

Lastly, keep in mind that detox" diets are not indicated for some people, including children, pregnant and nursing women, and other people with certain health conditions. Before starting any diet be sure to discuss it with your healthcare provider first.

Considering a Smoothie Diet, Too? Keep These 8 Important Factors in Mind Before Going All In'

The 21-Day Smoothie Diet Produce-packed juices and smoothies have a place in any healthy diet: They can help you get an extra serving of veggies, give you a protein boost, and score you vitamins that might be otherwise missing from your diet.

One a day is good, but subsisting solely on liquids can be downright dangerous, says Jaime Mass, R.D., president of Jaime Mass Nutritionals in Florida. Sucking through a straw for a couple days, weeks, or months in a row does not detox your body, improve your nutrition, or lead to long-term weight loss, she adds. In fact, an all-liquid diet can wreck your long-term health (just look at the startling list of side effects below.) So stick to a smoothie for one meal or snack a day—and forgo an all-juice-and-smoothie diet plan.

1.Nutritional Deficiencies. 

"Liquid diets are usually not going to provide you everything your body requires," Mass says. The result: Poor energy levels, thinning hair, difficulty concentrating, dizziness, nausea, headaches, and a foul mood. "Even if a liquid diet claims to provide balanced nutrition, be very wary," she says.

2.Muscle Loss. 

The average juice or smoothie diet plan hinges on severe calorie restriction. And while that can lead to weight loss in the short term, most of that weight will be from muscle, not fat, she says. Losing muscle can compromise your physique, cardiovascular health, and sports performance, and raise your risk of injuries, Mass says. What's more, many plans are lacking in the protein department, only exacerbating muscle deterioration.

3.Rebound Weight Gain.

"Liquid diets for weight loss usually leave the dieter feeling like a failure, when they were in fact not set up for success," Mass says. "Consuming very low calorie diets can damage your metabolism and cause aggressive rebound weight gain." (Related: How to Stop Yo-Yo Dieting Once and For All)

4.Sugar Spikes. 

Juices and smoothies can be incredibly low in calories and sugars. But other times, they're like sucking down a candy bar—only without the taste-bud tingles.Some juices on the market contain up to 72 grams of carbohydrates and 60 grams of sugar per serving. That's comparable to about five slices of white bread—or a 20-ounce sugar-filled soda. Meanwhile, yogurt- or sherbet-heavy smoothie diet recipes are little more than 600-plus-calorie glasses with more carbs and sugar than you will find in not one but two candy bars. "Now imagine drinking that four to six times a day," Mass says.

5.Crazy Cravings. 

Even if smoothies fill you up, they probably won't leave you satisfied, as the latter hinges on not only the nutrients, but also on the temperature, texture, consistency, and flavor of your foods, she says. Enter, cravings and eventual binge eating.

6.Gallstones.

When you get all of your meals in liquid form, your digestive tract doesn't operate as designed, Mass says. For that reason, while on liquid diets some people can stop secreting bile, which is needed for proper digestion. This can lead to gallstones.

7.Digestive Issues.

"When you consume sugar in large quantities, the body will bring fluid into the gut to balance it out," she says. "This can lead to stomach upset, bloating, pain, and diarrhea."

8.An Unhealthy Relationship with Food. 

"These juice and smoothie diets don't teach us anything about healthy eating, portion control, meal timing, food shopping, how to eat healthfully at restaurants, or what healthy weight control is," Mass says. "They foster disordered eating behaviors and lead us to believe that fast weight loss is good—and that could not be further from the truth."

Why The Smoothie Diet book is Useful, Is it a Scam?

The 21-Day Smoothie Diet Not only for weight loss. Your body sometimes requires detoxification. This 21-day smoothie diet plan will help you to follow a detox plan, removing all the impurities from your body. You feel light and energetic restoring all the lost minerals and vitamins.

It does no harm to your body. They are lesser in calories. Ramp them up with protein and healthy fats making them tasty as well as to get the added benefits from it.

While surfing the internet, you will get a number of The Smoothie Diet customer reviews who received benefits following the diet. Not this, The Smoothie Diet ebook provides you with various case studies of the people following the diet plan and getting unexpected results.


==> Download The 21-Day Smoothie Diet Program FREE

Conclusion

The 21-Day Smoothie Diet ebook provides you with numerous recipes, but to see results you need to maintain the proportions. Make your habit to have a healthy smoothie once a day in the long run. Try to tally the calorie count and know how much you need to consume in every meal, The Smoothie Diet will save you from all the common weight loss mistakes.

The 21-Day Smoothie Diet Use strawberries, blueberries, and apples in your smoothies. They are rich in antioxidants. Try to have smoothies as well, including spinach and kale. They are rich in minerals, vitamins, and potassium as well. To make your smoothie thick try using ice. If you are a peanut butter lover, go for the powdered one, avoid the creamy spread. And for natural sweetener add mangoes or bananas, The Smoothie Diet will keep you away from the extra fats and artificial sugar.

Last not, whether you want to lose weight, or just want to follow a healthy lifestyle. Download now, The Smoothie Diet pdf and ebook, and head toward the kitchen. The Smoothie Diet is not a scam, try it today and share your The Smoothie Diet review along with us! Happy dieting!

naked smoothie diet
the green smoothie diet


The Best-Ever Weight Loss Smoothies

Turn your body into a hyper-efficient fat-burning machine by revving up your metabolism.

If you had the power to make your life better in just 30 seconds, would you use it? Well, that power is yours. With the simple push of a button, you can blend up weight loss smoothies that turn your body into a hyper-efficient fat-burning machine. Weight loss smoothies rev up your metabolism, tone and define your muscles, and turn off the genes that contribute to fat storage and a myriad chronic health issues.
All you need is a blender and the perfect weight loss smoothie.


What ingredients are in the best weight loss smoothies?
Healthy smoothies for weight loss are made with the right blend of weight loss foods that are scientifically proven to decrease body fat. Some of the common ingredients we include in these smoothies for weight loss are:

•protein powder for weight loss: these powders are low in sugar or other sweeteners, low in calories, and rich in high-quality protein that, in combination with strength exercises, will help build metabolism-boosting muscle mass
•healthy fats: healthy fats like nut butters, avocado, and MCT oil will help to slow digestion to keep you fuller longer to prevent overeating
•fiber: consuming fiber-rich ingredients like chia seeds, flaxseeds, hemp seeds, leafy greens, and oats can help prevent spikes in blood sugar that can lead to the storage of carbs as fat
•low sugar: fruit is the base of all smoothies, and because fruit naturally contains sugar, there's no need to add extra sweeteners like honey, orange juice, or frozen yogurt that only serve to add empty calories


Do smoothies for weight loss actually work?
When you replace your standard breakfast with a weight loss smoothie, you can lose weight.
On the Zero Belly Smoothies diet, a 39-year-old emergency-response adviser from Katy, Texas, Fred drank Zero Belly Smoothies as part of his weight-loss program. "I noticed results in the first week," he says. "It really was amazing." Fred lost 21 pounds and 5 inches off his waist over the next six weeks.
Ohio's Martha Chesler, 52, who lost 21 pounds and 7 inches off her waist in less than 40 days, had the same experience. "I saw results immediately," she says.
In fact, in our original Zero Belly Test Panel of more than 500 men and women, many lost up to 16 pounds in the first 14 days. Now you can achieve results like these even more quickly with this carefully created, highly effective collection of Zero Belly Smoothies.
The best weight loss smoothie recipes for every flavor preference.
Here's just a selection of the amazing weight-loss smoothies you'll find in the book— Zero Belly Smoothies!

FRUIT SMOOTHIES

Fruits are like people: They come in all sorts of shapes, sizes, colors, and styles, and each has its own temperament. Some are so sweet you can barely stand it, others so bitter you avoid them at all costs. But regardless of their individual qualities, all fruits have something to offer and deserve our utmost respect.
That said, my favorites are red fruits. While there are studies linking nearly every kind of fruit to some sort of health benefit, the most evidence tends to pile up around fruits that are red or reddish, like purple or orange fruits. For example, a study in the journal Metabolism found that eating half a red grapefruit before a meal may help reduce visceral fat and lower cholesterol levels. Another study found that tart cherries reduce belly fat; blueberries, strawberries, and raspberries have also been linked to lower abdominal fat accumulation.
So while a number of different fruits will show up in Zero Belly Smoothies, expect many of your smoothies from this chapter to have a cool red or purple hue. That's a sign that you're getting a massive hit of antioxidants and fat-fighting fiber.
All recipes make one serving.

The Smoothie Diet - 21 Day Lose Weight Program

Pink Lady apples are among the most nutrient-rich varieties, according to a study at the University of Western Australia. This smoothie combines the apple with vanilla and cinnamon flavors to give you a uniquely autumnal fruit drink.
•¼ frozen banana
•½ Pink Lady apple with peel, seeded and quartered
•½ cup unsweetened almond milk
•1 teaspoon flaxseed oil
•3.14 dashes of ground cinnamon
•1 scoop vanilla plant-based protein powder
•Water to blend (optional but recommended)
NUTRITION: 273 calories / 7.4 g fat / 27 g carbs / 5.5 g fiber / 15 g sugar / 26 g protein

The Smoothie Diet - 21 Day Lose Weight Program

'Peach Out' Peach Oat Cobbler
Shutterstock
Like a light, summery bowl of oats—this is comfort food in a glass. Unless it's August and the peaches in your neck of the woods are perfect, opt for frozen peaches instead. The vanilla in the protein powder will combine with the peaches for a bright, warm, and hearty drink.
•½ peach
•½ frozen banana
•2 tablespoons rolled oats
•½ cup unsweetened almond milk
•1 teaspoon ground flaxseed
•1 scoop vanilla plant-based protein powder
•Water to blend (optional)
NUTRITION: 277 calories / 4 g fat / 33 g carbs / 6 g fiber / 14 g sugar / 28 g protein

The Smoothie Diet - 21 Day Lose Weight Program

Ginger Man
Eat This, Not That!
Ginger packs high levels of health-boosting phytonutrients. But use fresh ginger: Chances are you bought that powdered ginger in your cabinet three years ago when you made a pumpkin pie, and it's been losing potency ever since. To keep fresh ginger on hand, break it into small chunks and freeze it, then allow to defrost before grating.
•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: 264 calories / 5 g fat / 26 g carbs / 6 g fiber / 11 g sugar / 29 g protein

The Smoothie Diet - 21 Day Lose Weight Program

Strawberry Pistachio Cream
Shutterstock
Those Hulk-colored nuts have their own special fat-burning powers. In a recent study, two groups followed nearly identical diet and exercise regimens; however, one of the groups was fed unsalted pistachios, while the other group was not. Surprisingly enough, the pistachio group members lost more belly chub and showed better improvements in their blood glucose and cholesterol levels than the control group participants.
•½ cup frozen strawberries
•¼ cup pistachios
•½ avocado, peeled, pitted and quartered
•3 ice cubes
•1 teaspoon vanilla extract
•1 scoop vanilla plant-based protein powder
•Water to blend (necessary)
NUTRITION: 266 calories / 9 g fat / 18 g carbs / 5 g fiber / 8 g sugar / 30 g protein

The Smoothie Diet - 21 Day Lose Weight Program

Banana Split
Shutterstock
Valentine's Day in a glass. Don't underestimate the healing powers of dark chocolate—it's not there as a gimmick. When you combine fruit and dark chocolate (at least 70 percent cacao), you accelerate the release of butyrate, a compound made in your large intestine that tells your fat-storage genes to chill out.
•1 frozen banana
•4 fresh cherries, pitted
•2 dark chocolate squares
•1 teaspoon vanilla extract
•½ cup unsweetened almond milk
•1 scoop vanilla plant-based protein powder
•2 ice cubes
•Topping: 1 more cherry
NUTRITION: 280 calories / 3 g fat / 35 g carbs / 6 g fiber / 17 g sugar / 28 g protein

The Smoothie Diet - 21 Day Lose Weight Program

Lemon Kale Protein Detox
Shutterstock
Putting lemon in your blender is like taking out a nutrition insurance policy for your smoothie. That's because a significant percentage of the antioxidant polyphenols in any food or drink break down before they reach your bloodstream. But researchers at Purdue University discovered that adding lemon juice to the equation helped preserve the polyphenols.
•½ lemon, peeled and seeded
•½ frozen banana
•1 cup kale
•½ cup unsweetened almond milk
•1 scoop plain plant-based protein powder
•3 ice cubes
•Water to blend (optional)
NUTRITION: 254 calories / 7 g fat / 20 g carbs / 5 g fiber / 10 g sugar / 30 g protein

The Smoothie Diet - 21 Day Lose Weight Program

Sprig Of Parsley
Eat This, Not That!
This is the world's most overlooked superfood: Studies show that parsley is actually more dense with nutrients than kale, dandelion greens, or romaine lettuce. Combine it with superheroes like watercress and chia and you've got a mighty fat-fighting drink.
•¼ cup fresh parsley (include the stems)
•½ cup watercress
•½ cup frozen strawberries
•½ frozen banana
•1 teaspoon chia seeds
•1 scoop plain plant-based protein powder
•Water to blend (optional)
NUTRITION: 214 calories / 2 g fat / 22 g carbs / 4 g fiber / 10 g sugar / 28.5 g protein

The Smoothie Diet - 21 Day Lose Weight Program

Romaine Around
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We think of romaine lettuce as the crispy stuff at the bottom of a Caesar salad, but it's one of the 10 most nutritious vegetables around, and higher in fiber than almost any other form of lettuce. And because it's mostly water, it makes this smoothie a real thirst-quencher.
•1 cup romaine lettuce
•½ cup spinach
•½ apple with peel, seeded and quartered
•1 tablespoon chia seeds
•½ cup unsweetened almond milk
•1 scoop plain plant-based protein powder
•Water to blend (optional)
NUTRITION: 280 calories / 5.8 g fat / 27 g carbs / 10 g fiber / 12 g sugar / 201 g protein

The Smoothie Diet - 21 Day Lose Weight Program

Hemp Cat
Shutterstock
Combining hemp and chia seeds gives you a superdose of omega-3 fatty acids. And hemp seeds, by weight, provide more protein than even beef or fish.
•¾ cup baby kale
•½ frozen banana
•1 teaspoon hemp seeds
•½ tablespoon chia seeds
•½ cup unsweetened almond milk
•1 scoop vanilla plant-based protein powder
•Water to blend (optional)
NUTRITION: 270 calories / 6 g fat / 26 g carbs / 6 g fiber / 10 g sugar / 29 g protein

The Smoothie Diet - 21 Day Lose Weight Program

Tea For One
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I can't recommend green tea enough as a smoothie enhancer. In fact, people who drink green tea regularly have nearly 20 percent less body fat than those who don't, according to one 10-year Taiwanese study. And EGCG, the unique ingredient in green tea, can deactivate the genetic triggers for diabetes and obesity.
•1 cup green tea
•½ frozen banana
•2 tablespoons fresh lemon juice
•⅛ avocado
•1 scoop vanilla plant-based protein powder
•Water to blend (optional)
NUTRITION: 245 calories / 6 g fat / 23 g carbs / 5 g fiber / 11 g sugar / 26 g protein

The Smoothie Diet - 21 Day Lose Weight Program

Dark Chocolate Banana Nut
Eat This, Not That!
If you want your weight loss smoothies to taste like dessert, this recipe should be your go-to. Four words that combine to sound like a jam session at Ben & Jerry's house. The density of the banana will have you convinced you're drinking a milkshake, while the omega-3s in the walnuts will keep your mind sharp and your belly lean.
•½ banana
•1 teaspoon dark chocolate morsels (dairy-free)
•⅛ cup chopped walnuts
•1 cup unsweetened almond milk
•6 ice cubes
•⅓ cup chocolate plant-based protein powder
•Water to blend (optional)
NUTRITION: 229 calories / 11 g fat / 26 g carbs / 7 g fiber / 10 g sugar / 28 g protein"

The Smoothie Diet - 21 Day Lose Weight Program

Chocolate Decadence
Shutterstock
Confession: This recipe is adapted from one of our favorites from Zero Belly Cookbook. We loved it so much we had to include it here as well. For 150-plus recipes that melt belly fat first—featuring foods you love—check out the cookbook today.
•½ banana
•¼ ripe avocado, peeled, pitted, and quartered
•¼ cup black beans
•½ cup unsweetened almond milk
•¼ cup chocolate plant-based protein powder
•6 ice cubes
•Water to blend (optional)
NUTRITION: 300 calories / 9 g fat / 34 g carb / 11 g fiber / 9 g sugar / 25 g protein

The Smoothie Diet - 21 Day Lose Weight Program

Chocolate Bean
Shutterstock
Beans? In a smoothie? Use canned or precooked beans for a thick, earthy protein and fiber punch. One study found that people who ate ¾ cup of beans daily weighed 6.6 pounds less, on average, than those who didn't, even though the bean eaters took in more calories.
•½ frozen banana
•¼ cup black beans
•1 tsp nutmeg
•1 cup unsweetened almond milk
•⅓ cup plant-based chocolate protein powder
•Water to blend (optional)
NUTRITION: 280 calories / 3 g fat / 31 g carbs / 7 g fiber / 9 g sugar / 31 g protein"

The Smoothie Diet - 21 Day Lose Weight Program

Peachy Keen
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As fruits go, bananas and peaches are polar opposites: bananas provide fiber and a rich consistency, while peaches add antioxidants for very few calories.
•1 cup frozen peaches
•½ banana
•1 cup unsweetened almond milk
•1 teaspoon vanilla extract
•⅓ cup vanilla plant-based protein powder
•½ cup ice cubes
•Water to blend (optional)
NUTRITION: 287 calories / 3 g fat / 36 g carbs / 5 g fiber / 22 g sugar / 29 g protein

The Smoothie Diet - 21 Day Lose Weight Program

Ab of Steel
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One of my favorite almond butters is Justin's. It's made with dry-roasted almonds and a bit of sustainably-sourced palm fruit oil, which lends the spread its creamy texture. (They also make all-natural peanut butter cups that will make you question everything you thought you knew about the PB-chocolate combo.)
•¾ frozen banana
•2 teaspoons almond butter
•¾ cup unsweetened almond milk
•1 scoop chocolate or vanilla plant-based protein powder
NUTRITION: 340 calorie/ 15 g fat / 36 g carbs / 10 g fiber / 13 g sugar / 20 g protein

The Smoothie Diet - 21 Day Lose Weight Program

Tabasco Cherry
Eat This, Not That!
This one has a kick to it, softened by the cherry aftertaste.
•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: 232 calories / 2 g fat / 28 g carbs / 3.5 g fiber / 10 g sugar / 26 g protein

The Smoothie Diet - 21 Day Lose Weight Program

Potato? Sweet!
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Bananas and sweet potatoes both add starch, but that's why the cinnamon is in there. Adding cinnamon to a starchy meal helps stabilize blood sugar and ward off insulin spikes, according to a series of studies printed in The American Journal of Clinical Nutrition.
•½ cooked sweet potato, cooled, with skin off
•½ frozen banana
•½ teaspoon cinnamon
•1 cup unsweetened almond milk
•1 scoop plain plant-based protein powder
NUTRITION: 280 calories / 5 g fat / 34 g carbs / 6 g fiber / 14 g sugar / 28 g protein

The Smoothie Diet - 21 Day Lose Weight Program

Mr. Bean
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You won't even taste the secret ingredient here.
•½ frozen banana
•¼ cup kidney beans
•½ cup frozen strawberries
•4 mint leaves
•1 cup unsweetened almond milk
•¼ scoop plant-based plain protein powder
NUTRITION: 340 calories / 4.5 g fat / 53 g carbs / 11 g fiber / 14 g sugar / 24 g protein

The Smoothie Diet - 21 Day Lose Weight Program

Fall Harvest
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The nutty, roasted flavor of green tea steps in brilliantly here as a base for a delicious smoothie that will have you reminiscing about the Thanksgivings of your childhood.
•½ cooked sweet potato, cooled, with skin off
•½ banana
•⅛ tsp nutmeg
•½ tsp cinnamon
•6 medium-sized basil leaves
•¼ cup green tea
•1 cup unsweetened almond milk
•1 scoop plain plant-based protein powder
NUTRITION: 283 calories / 5 g fat / 35 g carbs / 7 g fiber / 14 g sugar / 28 g protein

The Smoothie Diet - 21 Day Lose Weight Program

Pumpkin Spice
Eat This, Not That!
Unlike the pumpkin spice lattes you love, this drink has actual pumpkin in it. One-third cup of pumpkin provides protein, fiber, omega-3 fatty acids, and 16% of your recommended daily intake of vitamin C — a nutrient researchers say is directly related to the body's ability to burn through fat. In fact, one study by researchers from Arizona State University showed deficiencies of vitamin C were strongly correlated with increased body fat and waist measurements.
•½ frozen banana
•⅓ cup pumpkin puree
•1 teaspoon flax seeds
•¼ tsp pumpkin spice
•1 cup unsweetened almond milk
•⅛ teaspoon vanilla extract
•1 scoop plant-based plain protein powder
NUTRITION: 292 calories / 5 g fat / 33 g carbs / 7 g fiber / 14 g sugar / 29 g protein

The Smoothie Diet - 21 Day Lose Weight Program

The Smoothie Diet - 21 Day Lose Weight Program

Wake-Up Call
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by Kristin Reisinger, MS, RD, CSSD and founder and owner of IronPlate Studios
"Combining a low-calorie, non-dairy smoothie first thing in the morning with a roughly even portion of high-quality protein and good carbs is a great start to anyone looking to lose weight and be healthy. Starting the day off with a smoothie such as this will pull your body out of it's overnight fasting state, and the "carbohydrates from healthy, mixed berries combined with high-quality protein will give you the quick energy and protein uptake your body needs first thing in the morning without being 'too much."
•½ cup frozen mixed berries
•Handful of spinach
•8 oz unsweetened Silk almond milk
•1 scoop plant-based vanilla protein powder (Reisinger uses VegaOne Vanilla Performance Protein)
NUTRITION: 230 calories / 2.5 g fat / 20 g carbs / 5 g fiber / 7 g sugar / 26 g protein

The Smoothie Diet - 21 Day Lose Weight Program

Coconut Cashew Protein Smoothie
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by Cassie Bjork, RD, LD of Healthy Simple Life
"This is my go-to smoothie recipe for weight loss because it contains a balance of protein, fat and carbs which promote stable blood sugar levels and in turn, your pancreas can secrete your fat-burning hormone, glucagon! And it's so good, you can drink one every morning and not get sick of it."
•½ banana
•1 tablespoon of cashew butter
•¼ cup full-fat coconut milk
•2 scoops dairy-free PaleoMeal protein powder
•1 scoop of Espresso Dynamic Greens
•2-3 ice cubes
NUTRITION: 315 calories / 21 g fat / 26 g carbs / 4 g fiber / 9 g sugar / 14 g protein

The Smoothie Diet - 21 Day Lose Weight Program

Kale Recharge Smoothie
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by Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RD, CDN, CFT
With such a low protein count, this smoothie wouldn't qualify as a meal replacement, but it does pair well with an omelet, as the nutritionists suggest. Serves 3.
•1 frozen, very ripe banana
•1 Tbsp fresh parsley (or cilantro)
•¾ cup spinach, loosely packed
•1 tsp ginger, grated
•¾ cups curly kale, stems removed, loosely packed
•½ cup carrots, chopped
•1 tsp lime juice
•8 ounces water
•4 ice cubes
NUTRITION: 58 calories / 0 g fat / 14 g carbs / 3 g fiber / 5 g sugar / 2 g protein

The Smoothie Diet - 21 Day Lose Weight Program

Raspberry Chocolate Smoothie
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by Isabel Smith, MS, RD, CDN
"I really love this weight loss smoothie because it tastes super-decadent, but in reality is just loaded with a ton of natural, unprocessed and healthful ingredients. The cocoa powder is a good source of flavanoids that are both brain and heart-healthy, and also makes the smoothie taste like I've added a ton of chocolate. In addition to the healthy cocoa, this smoothie also has other healthy ingredients like raspberries that are a source of immune-boosting vitamin C, and the spinach that's a source of energizing B vitamins. If I have this smoothie post-workout, I'll also add a plant-based protein like sprouted rice or pea protein to help my muscles recover more quickly."
•½ banana
•1 handful spinach
•½ cup raspberries
•1 tablespoon almond or cashew nut butter
•2 tablespoons raw cocoa powder
•10 oz unsweetened almond, hemp or coconut milk
•1 scoop or serving plant-based protein powder (optional)
NUTRITION: (With scoop of protein) 391 calories / 15 g fat / 38 g carbs / 12 g fiber / 12 g sugar / 34 g protein
NUTRITION: (Without scoop of protein) 257 calories / 15 g fat / 32 g carbs / 11 g fiber / 10 g sugar / 8.6 g protein

The Smoothie Diet - 21 Day Lose Weight Program

Cassetta's Pumpkin Pie
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by Jennifer Cassetta, clinical nutritionist, personal trainer
"Pumpkin pie without the pie, all year round? Yes, please! Pumpkin is a good clean burning carbohydrate and when you add the protein powder you'll balance your blood sugar as well as add the perfect components for a post-workout recovery meal."
•1 cup canned pumpkin
•½ banana
•1 cup coconut or almond milk
•2 tablespoons of chopped pecans
•1 teaspoon pumpkin pie spice
•¾ scoop Vega Vanilla protein powder
•Handful of ice cubes
NUTRITION: 331 calories / 10 g fat / 42 g carbs / 11 g fiber / 17 g sugar / 24 g protein

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Raspberry Smoothie Bowls
Smoothies aren't just for drinking! This bright bowl will bring a little color to your morning.
Bring a little brightness to the drab winter months with a smoothie bowl packed with berries and beet root.
INGREDIENTS
1 c.
frozen raspberries
1/2
peeled, cooked beet
6 tbsp.
unsweetened almond milk
Assorted berries, chopped roasted almonds, granola, for serving
This ingredient shopping module is created and maintained by a third party, and imported onto this page. You may be able to find more information about this and similar content on their web site.

DIRECTIONS
In a blender, puree raspberries, beet, and almond milk until smooth. Transfer to a bowl and top with berries, almonds, and granola if desired.
PER SERVING: 95 calories, 1 g fat (0 g saturated), 2 g protein, 95 mg sodium, 21 g carbohydrate, 7 g fiber

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Sneak carrots and cucumbers into this sweet smoothie bowl for an extra boost of nutrients and a breakfast the whole family will enjoy.
INGREDIENTS
1 c.
frozen strawberries
1 c.
chopped frozen cucumber (no skin)
2 tbsp.
carrot juice
Fresh strawberries, freeze dried strawberries, chopped pistachios, for serving
DIRECTIONS
1.In a blender, puree strawberries, cucumber, and 2 Tbsp carrot juice until smooth, adding 1 to 2 Tbsp more juice until desired consistency. Transfer to a bowl and top with fresh and freeze-dried strawberries and pistachios if desired.
PER SERVING: 85 calories, 0 g fat (0 g saturated), 2 g protein, 35 mg sodium, 20 g carbohydrate, 4 g fiber

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Most smoothie bowls are loaded with sugar, but these bright breakfasts are full of nutrients, thanks to plenty of fruits and vegetables.
INGREDIENTS
2/3 c.
frozen peaches
1/2 c.
chopped summer squash
1/4 c.
coconut water
Cara Cara orange pieces, pepitas, and toasted coconut chips, for serving
This ingredient shopping module is created and maintained by a third party, and imported onto this page. You may be able to find more information about this and similar content on their web site.

DIRECTIONS
1.In a blender, puree peaches, squash, and coconut water until smooth. Transfer to a bowl and top with oranges, pepitas, and coconut if desired.
PER SERVING: 55 calories, 0 g fat (0 g saturated), 2 g protein, 10 mg sodium, 14 g carbohydrate, 2 g fiber

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Strawberry Citrus and Ginger Smoothie
Ingredients: ¼ cups orange juice + 1 banana + 1 cube fresh ginger root peeled + 2 cups frozen strawberries
Why it works: According to Heathline, ginger can suppress your appetite, help stimulate digestion, and decreases inflammation, all of which can aide in weight loss. Strawberries are super low-cal and loaded with vitamin C, fiber, calcium, magnesium, and potassium, according to HuffPost.

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Mango Chia Seed Smoothie
Ingredients: 2 tablespoons chia seeds + 1 ½ cups unsweetened almond milk + 2 medium bananas, sliced and frozen + 2 cups frozen mango chunks
Why it works: The chia seeds in this smoothie are chock full of fiber, which will keep you feeling fuller longer. Two tablespoons have almost 10 grams of fiber, which is almost half of your recommended daily intake. Mangos are also a great fruit that is low in carbs and fat, according to NOTV Food. That said, a little mango goes a long way, so stick to the serving size to avoid having too much sugar in your drink.

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Peanut Banana Cinnamon Smoothie
Ingredients: 1 cup vanilla soy milk (or skim milk) + 1 large banana cut into chunks + 2 tablespoons peanut butter + 1/2 teaspoon cinnamon + 1 teaspoon honey + 3 ice cubes
Why it works: In addition to reaping the benefits of cinnamon that we just mentioned, the banana in this tasty shake can help reduce bloating and control your appetite, according to Medical News Today.

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Pineapple Paradise Spinach Smoothie
Ingredients: ¾ cup water + 2 cups frozen pineapple chunks (thawed) + 1 medium ripe avocado halved and pitted + 2 cups spinach + ½ cup ice cubes
Why it works: Putting spinach in your smoothie can benefit you in more ways than one. It can help improve glucose levels in those with diabetes, lower your risk or cancer, improve bone health, and deliver minerals and vitamins that you need every single day. Blended together with some fruit, you get a sweet smoothie that is chock full of nutrients.

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Basic Blueberry Smoothie
Ingredients: 1 ½ cups to 2 cups unsweetened vanilla almond milk or water + 1 ½ cups frozen blueberries + 1 ½ cup frozen bananas + ¼ cup almond butter + (optional) ¼ cup old-fashioned oats and/or 2 tablespoons flax seed
Why it works: Berries of all kinds are ideal for weight loss because they are naturally sweet but low in fat and calories. Studies have also shown that eating berries earlier in the day can prevent you from overindulging in the hours after.

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Triple Berry Smoothie
Ingredients: 1 banana + 1 cup frozen strawberries + 1 cup frozen blackberries + 1 cup frozen raspberries + 1 1/4 cups almond milk + 1/2 cup greek yogurt
Why it works: By combining bananas and berries, you have the perfect smoothie that beats bloating, reduces inflammation, helps fill you up, and most importantly tastes good.

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Matcha Green Tea Smoothies
Ingredients: 1 large mango (fresh or frozen) + 2 frozen bananas + 2 large handfuls spinach + 2 tsp . matcha green tea powder + 1 cup light coconut milk.
Why it works: The green tea is essential to helping burn fat and improve exercise performance, according to Heathline. Not only that, but that natural caffeine in green tea will give you energy, but won't have you crashing later in the day!

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Five-Ingredient Go-to Green Smoothie
Ingredients: 1–1/2 cups ice + 1 medium banana, fresh or frozen + 2 handfuls of spinach or greens of choice + ½ avocado + 1 ½–2 cups unsweetened almond milk + 2 scoops protein powder of choice
Why it works: "This smoothie has everything you need to feel satisfied for hours," say Stacie Hassing, R.D.N., and Jessica Beacon, R.D.N., bloggers at The Real Food Dietitians. "It contains a good dose of healthy fats, quality protein, and fiber to keep your cravings at bay and energy high — both of which are key components of achieving desired weight loss."

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Chocolate-Covered Cherry Smoothie
Ingredients: 1 cup unsweetened vanilla almond milk + 1/4 frozen banana + 1/2 cup frozen unsweetened dark sweet cherries + 2 teaspoons cocoa powder + 1/4 teaspoon almond extract + 1 scoop chocolate protein powder + 2 teaspoons chia seeds + 1 teaspoon dark chocolate chunks
Why it works: Spinach is packed with nutrients needed to support weight loss, like protein and fiber, while the protein shake helps curb your appetite and preserves lean muscle mass, Chumbley says. Banana is also a solid source of vitamin B6, which your body needs to better absorb nutrients. The dark cherries and unsweetened cocoa have antioxidants that fight inflammation, and the chia seeds are full of satiating omega-3 fats.

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Pumpkin & Fig Smoothie
Ingredients: 1/2 large frozen banana + 3 fresh figs + 1/3 cup canned pumpkin (not pumpkin pie mix) + 2 Tbsp. cinnamon almond butter + 1 cup milk + 2–3 ice cubes + 1 Tbsp. hemp hearts, plus more for toppingExtra cinnamon to garnish
Why it works: "This beautiful smoothie packs an impressive 22 grams of protein and 6 grams of fiber, which means it will leave you feeling satisfied and energized all morning long," says Leanne Ray, R.D., blogger at Leanne Ray Nutrition. Plus, who doesn't want more pumpkin their life?

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Blueberry Smoothie
Ingredients: 1 1/2 cups almond milk + 1 banana halved + 1 1/2 cups frozen blueberries + 3/4 cup vanilla Greek yogurt
Why it works: "This smoothie is simple, wholesome, and satisfying for anyone trying to lose weight," says Cathy D’Orazio, M.S., R.D. "The protein in the Greek yogurt helps curb your appetite and keeps you from overeating and the berries provide antioxidants."

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Summer Berry Smoothie
Ingredients: 1 cup plain Greek yogurt + 1 cup frozen organic berries + 1 Tbsp vanilla extract + 1 Tbsp ground chia seeds + 1/2 cup ice
Why it works: "My summer berry smoothie (which can be made year-round with frozen berries) helps to target stubborn belly fat and promote weight loss thanks to its high level of antioxidants and protein," says Erin Palinski-Wade, R.D., author of 2-Day Diabetes Diet. The Greek yogurt also provides a dairy boost, which can help provide CLA, a fatty acid found in dairy, meats, and vegetable oils that has been shown to accelerate body fat loss, Palinski-Wade says.

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Kale Pineapple Smoothie
Ingredients: 2 cups lightly packed chopped kale leaves + 3/4 cup unsweetened vanilla almond milk + 1 frozen medium banana + 1/4 cup plain non-fat Greek yogurt + 1/4 cup frozen pineapple pieces + 2 tablespoons peanut butter + 1 to 3 teaspoons hone
Why it works: "The ingredients in this smoothie are filled with vitamins and minerals," Kennedy says. "There's plenty of fiber and protein for fullness, without overdoing it on fruit or calories. Also, it's a good way to get in a vegetable like kale if you don't enjoy eating it."

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Blueberry Protein Weight Loss Breakfast Smoothie
Ingredients: 1/2 cup frozen blueberries + 1/2 tbsp almond butter + 1/2 cup unsweetened vanilla almond milk + 1 scoop vanilla plant-based protein powder + 1/2 teaspoon fresh lemon juice + water to blend
Why it works: Even though it's only 224 calories, this smoothie will keep you satisfied and will help maintain your energy levels thanks to the whopping 20 grams of protein found inside, says Lyssie Lakatos, R.D.N., and Tammy Lakatos, R.D.N, bloggers at The Nutrition Twins. "This means you won’t find yourself diving into the vending machine mid-morning in search of an energy boost."

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