Smoothie Power Weight Loss Plan
Smoothie Power
Weight Loss Plan
A Complete Action Plan for Losing Weight and
Cleansing Your Body with Smoothies in 7 Days
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for educational purposes only.
Every attempt has been made to provide accurate, up to date and
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Resources
If you are in a hurry and want to quickly take a look at the best programs for
losing weight, then check out these links below:
1. How to Lose Belly Fat Fast
2. How to Lose Weight with a Secret Fat Melting Tea – Start Your
Morning Right
3. How to Lose Weight in Fortnight or Less
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Introduction
The Power of Cleansing with Smoothies
Exercises to Help Promote Weight Loss
Smoothie Weight Loss Action Plan
Delicious Smoothie Recipes
Conclusion
Introduction
Are you tired of trying diet after diet without getting any results? What if you could
lose weight by drinking delicious homemade beverages? With a selection of tasty
smoothie recipes, you can achieve your weight loss goals. Stop wasting your
time and energy on fad diets. You are about to find out why smoothies offer a
healthy alternative to traditional dieting options.
Discover the Cleansing Power of a Smoothie Detox
In the following pages, you will discover the power of cleansing with smoothies. By
sticking to a list of carefully chosen smoothies, you can perform a healthy detox.
This will get your digestive system moving and help promote weight loss.
Cardiovascular and Strength Training Exercises for Any Fitness Level
This guide will also provide you with easy to follow exercises that can increase
your chances of success. Along with a healthy diet, you should incorporate
moderate exercise into your routine.
Learn How to Lose Weight with Delicious Smoothie Recipes
Anyone can get started on a smoothie diet, with the help of the Smoothie Weight
Loss Action Plan. Step by step instructions will explain how to combine a
smoothie detox, regular exercise, and smoothie replacement meals to reach
your ideal weight as soon as possible. You will also find a great selection of
delicious smoothie recipes that you can easily whip together in just minutes.
Keep reading to learn how to lose weight with delicious smoothie recipes.
#1: The Power of Cleansing with Smoothies
You have probably heard of detoxes and cleanses, without fully understanding
how they work. A cleanse is not a cure-all solution to help you lose weight, but it
can jump start your weight loss goals. Let us explore the actual power of
cleansing with smoothies.
What is a Detox?
A detox, also known as a cleanse, is a way of ridding your body of harmful toxins
and substances. When applied to food, a detox can help you to flush waste
products. These detoxes generally last between 3 and 7 days, depending on
your current health. During this period, you will eliminate solids from your diet,
replacing your meals with healthy smoothies. When combined with proper
hydration, you can cleanse your digestive system of waste that could be interfere
with your weight loss goals.
How Can a Detox Help You Lose Weight?
The main benefit of performing a detox is to give you a clean slate before
starting a diet. Here is a breakdown of how this works:
Speed up digestion by consuming liquid meals
Eliminate unhealthy fats and unnecessary sugars
Supply your body with proper hydration and nutrients
Cleanse your liver and kidneys
Improve your digestion and promote weight loss
Essentially, you could perform a
detox with any health foods and
proper hydration. Though, receiving
your nutrition in liquid form, such as
from a smoothie, is easier on your
digestive system. When you
consume solids, your digestive
system has to break down the foods
before the nutrients in the food can
be absorbed. Once the food is
broken down, waste is sent to your
colon. Consuming a liquid
meal speeds this process along, as your body does not have to break down the
meal before sorting out the nutrients and the waste.
Also, by eliminating unhealthy fats and sugars, you are ensuring that your body
receives optimal nutrition. There is less waste for your body to process when you
eliminate processed foods and other unhealthy substances.
When performing a detox, it is important to stay hydrated. Drinking plenty of
water helps the cleansing process. Many people notice a reduction in the
frequency of headaches and fatigue when performing a detox. Another benefit
that people often experience is regular bowel movements. These benefits are
not actually the result of the detox, but the result of proper hydration.
After years of eating a diet full of processed foods, your liver and kidneys are
working overtime. As harmful toxins and unhealthy substances build up in your
kidneys and liver, these organs have more difficulty filtering waste. This can
slow down your digestive process, making it more difficult to lose weight. A
detox gives your kidneys and liver a break and cleanses them of these
unhealthy substances.
The combination of the effects described leads to improved digestion. The liquid
smoothies are easier for your body to digest and allow your digestive process to
flush out harmful toxins that could slow down your ability to lose weight.
The bottom line is that a detox gives you a good starting point for your diet. You
should experience a substantial drop in weight after completing your detox. The
average person loses between 2 and 5 pounds by performing a detox.
Essentially, you can think of a detox as a reset for your digestive system.
Using Smoothies for a Detox
There are many different ways to cleanse your system, but a smoothie
cleanse offers a healthy solution. Smoothies provide you with nutrition, as long
as you select the right ingredients. If you want to detox your body, you can use
smoothies as a meal replacement for several days – or up to a week.
There are 5 steps for using smoothies to cleanse your body:
1. Choose Your Smoothies
2. Prepare for the Detox
3. Drink 4 to 6 Smoothies Per Day
4. Drink Plenty of Water
5. Monitor Your Results
Choose Your Smoothies
First, you will need to choose your smoothies. Towards the end of this guide,
you will find a selection of healthy smoothie recipes. It is a good idea to include a
large variety of smoothies in your diet while cleansing your system. You will be
drinking between 4 and 6 smoothies per day.
If you are pressed for time, you could make 2 to 3 batches during the day, with
each batch containing 2 servings. Just remember to store your second serving
in an airtight container in your fridge. You may need to stir leftovers smoothies
before serving.
Prepare for the Detox
About one week before starting your detox, you should prepare your body for
the changes. Suddenly going from a diet full of processed foods to a diet
containing only smoothies can be a shock to your system.
Prepare your body by replacing one meal per day with a smoothie. For example,
one week before you start your detox, you could begin replacing your breakfast with
a healthy smoothie from the selection of recipes provided later in this guide.
Drink 4 to 6 Smoothies Per Day
Once you are ready to get started
on the cleanse, you will be drinking
between 4 and 6 smoothies per
day. It is important to include a
variety of recipes so that your body
receives proper nutrition. This also
helps keep you from getting tired
of drinking the same smoothies
over and over again.
You should start your smoothie
cleanse in the morning. Keep track
of the day that you started and pay
attention to your body. If you
experience fatigue or weakness,
you should return your normal diet.
This is a rare occurrence and is
often the result of eating a diet that primarily consists of starches and
refined sugars.
Start your morning with a smoothie. The first smoothie of the day should include
more fruit than vegetables. Fruit contains more sugar than vegetables, which
gives your body energy for the day. Have another smoothie for lunch, and
another in the early evening. You can have your fourth smoothie when you
would normally eat supper. You choose any of the smoothies provided later in
this guide.
If 4 smoothies per day do not keep you full, then you can increase your daily
smoothie count to 6. Several of these smoothies should contain blueberries,
blackberries, or strawberries. Berries contain antioxidants which help
promote the detoxification process.
Drink Plenty of Water
When performing a detox, it is important
to stay hydrated. Drink at least 8
glasses of water throughout the day, in
addition to your 4 to 6 smoothies.
Drinking water will help you stay full
between meals and also aid the
cleansing process.
Monitor Your Results
The final step in performing a smoothie
detox is to monitor your results. After the
first couple of days, you should
begin to notice some changes. You may experience more regular bowel
movements and clearer urine. The length of detox will depend on your needs.
Again, pay attention to your body. You should start to notice an increased energy,
along with better focus and mental clarity. After several days, if you have
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not experienced any improvements or changes to your body, then you should
continue with the detox. Continue drinking 4 to 6 smoothies per day for up to 7
days.
You may have trouble staying away from solids during your detox – especially
during work. Snacking on some fresh fruit or vegetables during the day will not
detract from your detox. You could snack on an orange, an apple, a banana, or
any other fresh produce to keep you away from processed foods during the
detox.
When the 3 to 7 days are up, you can resume your regular diet or use the
Smoothie Weight Loss Action Plan provided later in this guide. If you are
serious about weight loss, you should definitely consider using the easy-to-
follow action plan.
#2: Exercises to Help Promote Weight Loss
If you ask any doctor to describe the best method for losing weight they will
likely tell you to eat a balanced diet and get regular exercise.
When you want to lose weight, you might focus solely on your diet. While eating
healthy can help promote weight loss, you should make additional changes to
your lifestyle and daily routine. Along with a healthy diet, you should include
regular exercise.
You do not need to begin an intense workout to reach your ideal weight. But, it is
a good idea to include some form of exercise. You can keep it simple. In the next
chapter, you will create a 7-day workout schedule that you can use to promote
weight loss, along with your smoothie diet.
So, which exercises should you use to lose weight? This will depend on your
current fitness level and health. Workouts can be divided into two separate
categories – cardiovascular exercises and strength training exercises.
Cardiovascular Exercise
It is recommended that everyone gets 30 minutes of cardiovascular exercise at
least 5 times per week. If you are not used to working out, this can seem like a
lot of work. You can start off slowly. Choose a cardiovascular activity, such as:
Walking
Jogging
Running
Cycling
Indoor cycling
Swimming
For those that have not worked out in a while, you may want to start with
walking. Whichever activity you choose you can start by performing 10 minutes
of exercise Monday through Friday, for the first week. During your second week
of exercise, increase your workout time to 20 minutes. When you reach the third
week, switch to 30 minutes of exercise.
Cardiovascular exercise improves heart health and gets your blood pumping.
You will burn additional calories, without engaging in a strenuous activity, and
begin improving your overall health.
Strength Training Exercises
Cardiovascular exercise is a good place to start. If you really want to lose weight
quickly and efficiently, then add strength training exercises to your routine. Again,
you can start off slowly.
Strength training helps you build
muscle. While you do not need to
develop large, bulging muscles,
building some muscle definition will
help you lose weight. The more
muscle you have the more energy
your body requires. Adding muscle
increases your metabolism, allowing
you to burn additional calories.
Perform a handful of strength
training exercises after you
complete your cardiovascular
exercises for the day. By
performing the cardio workouts first,
you will improve blood circulation,
which makes your strength training
exercises more effective.
Spending 10 minutes performing strength training exercises will not take too
much time out of your day. You could even shorten your cardio workout to 20
minutes so that your total workout only lasts 30 minutes.
5 Strength Training Exercises
Here are 5 strength training exercises that you can perform for about 10
minutes after your cardiovascular exercises:
Dolphin Plank
Single-Leg Dumbbell Row
Squat to Overhead Press
Step-Up with Bicep Curl
Curtsy Lunge
Performing one set of each of the following exercises should take between 7 and
10 minutes. Depending on how long it takes to complete each exercise, you
should include additional sets. Though, for the first few days, you should perform
one set of each exercise to get a better sense of how long these strength
training exercises take.
Dolphin Plank
Lie face down on an exercise mat. Keep your toes tucked and your forearms on
the floor next to your chest. Lift your belly button and raise your hips until you are
in a plank position.
Inhale and lift your hips until your body forms the shape of an inverted V. Hold
this pose for 1 second and then slowly return the starting plank position. Perform
15 repetitions to complete a set, which should take about 1 minute.
Single-Leg Dumbbell Row
The single-leg dumbbell row will work your shoulders, abs, biceps, quadriceps,
and hamstrings. Stand up with a 5-pound weight in your left hand. Lean forward,
with your right hand on a chair or structure for support. Continue leaning forward
until your back is nearly parallel to the floor. As you lean forward, keep the weight
in your left hand brought up towards your chest. After your back is mostly
parallel, lower your left arm towards the floor. Lift your left leg behind you. Try to
stretch your leg out in a straight line. This is the starting position.
Slowly bring your weight up, until your elbow is even with your torso. Hold for 1
second and then lower the weight. Perform 15 repetitions and then switch
sides for another 15 repetitions. One set should take about 2 minutes.
Squat to Overhead Press
For the squat to overhead press, you will stand with your feet shoulder-width
apart. Your elbows should be bent with 5-pound weights in each hand at
shoulder height. Your palms should be facing forward. Lower yourself into a
squat and hold for 1 second.
Push through your heels to stand up. Press the weights over your head. Hold
for 1 second and then return to the starting position. Perform 15 repetitions to
complete a set. Each set should take a little over 1-minute.
Step-Up with Bicep Curl
The step-up with bicep curl will help work your hamstrings, biceps, quadriceps,
and abs. Start with your left foot on a stool, bench, or chair. The surface should
be stable and capable of supporting your entire weight. Hold a 5-pound weight in
each hand.
In one motion, step your right foot onto the stool and then bring your right knee
up until your thigh is parallel to the floor. As you perform this motion, you should
lift the weights to perform a bicep curl. Step back down from the stool, with your
left leg still on the chair. Perform 15 repetitions and then switch sides. One
complete set, including both sides, should take about 2 minutes.
Curtsy Lunge
The final strength training exercise will help work your abs, along with your legs,
hips, and butt. Stand with your feet hip-width apart. Your hands should be on
your hips. Take a large step diagonally backward with your left foot and cross
your left leg behind your right. As you step back, bend your knees and reach
your left hand towards the floor, as you cross your left hand past the outside of
your right foot. This motion is similar to performing a curtsy. Keep your right hand
on your hip.
Return to the starting position and repeat for 15 repetitions before switching
sides. Performing 15 repetitions on each side should take about 2 minutes.
Adding these 5 exercises to your schedule is not difficult. As mentioned, it should
only take between 8 and 10 minutes to perform all of these exercises. After
completing 20 to 30 minutes of cardio, you should perform at least 10 minutes of
strength training. If you have the energy available, you could work out for longer.
Cut Back On Bad Habits
If you want to get the most out of your smoothie diet, you should incorporate
additional healthy lifestyle choices. Cutting back on bad habits, such as smoking
or drinking, getting enough rest, and staying hydrated can all help you reach
your weight loss goals. Though, one of the greatest changes that you could
make is to include regular exercise.
As you read through the Smoothie Weight Loss Action Plan provided in the next
section, you will find out how to incorporate these exercises into your weight loss
solution.
Combining exercise with a detox and healthy eating will help you get in the
best shape of your life.
#3: Smoothie Weight Loss Action Plan
Now that you understand the importance of regular exercise and performing
a detox, it is time to explore the Smoothie Weight Loss Action Plan.
You will incorporate the tips provided in the previous chapters, along with a
selection of tasty smoothie recipes found in the following chapter, to develop a
plan for reaching your ideal weight. Everyone has different needs, goals, and
personal preferences. For this reason, the Smoothie Weight Loss Action Plan
has been made so that you can easily develop your own outline for losing weight
with smoothies. The basis of this outline is a detailed weight loss journal.
Create a Weight Loss Journal
The first step to losing weight and getting in better shape is to create a weight
loss journal. You can use a notebook or a word processing program on your
computer. Your weight loss journal will include your goals, your workout
schedule, and will provide a spot for you to log your progress.
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Use the following steps to create a weight loss journal that includes a
complete 7-day outline that you can follow week after week until you reach
your ideal weight:
1. Outline Your Weight Loss Journal
2. Set Your Goals
3. Create a 7-Day Workout Schedule
4. Perform a 3 to 7-Day Cleanse
5. Create a 7-Day Smoothie Plan
6. Track Your Progress
Outline Your Weight Loss Journal
Your weight loss journal will be divided into multiple sections. You will use
these separate sections to write down the details of your overall weight loss
plan, starting with your goals and finishing with a section where you can track
your progress. For each of the sections described below, start a new page in
your journal, so that you have room to make adjustments and add in any notes.
Set Your Goals
Before you start detoxing your body or working out, you should set your goals.
Decide on your ideal weight. You should also weigh yourself so that you have a
starting figure to work with for tracking your progress. Weigh yourself in the
morning, before you have had anything to eat. In addition to losing a specific
amount of weight, you may have additional goals. This could include reaching
a particular waist or dress size.
Write down your goals on the first page of your weight loss journal. This way, every
time you open your journal, you are presented with your goals. It may also
help to write down some of the reasons that you want to reach these goals, such
as improved health, look better, feel healthier, prevent illness, or any other
reasons that you may have for wanting to lose weight.
Create a 7-Day Workout Schedule
In order to create your 7-day workout schedule, refer back to the previous chapter
and choose which exercise you would like to perform for your 20 minutes of
cardiovascular exercise. Here are the options that you have to choose from:
Walking
Jogging
Running
Cycling
Indoor cycling
Swimming
Choose one or more exercises
that you would like to perform. If
you have not worked out in a
while, then you may want to
start with walking. After several
weeks, you could replace this
with any of the other
cardiovascular exercises. Along
with choosing an
exercise, you should choose two days of rest. Choose which 5 days of the
week you want to exercise and which 2 days you want to rest. Write this down
on a new page in your weight loss journal under a heading labeled “My Workout
Schedule”.
You will perform 20 minutes of cardiovascular exercise 5 days a week and rest
for 2 days. In addition to cardiovascular exercise, you should include a selection
of the strength training exercises described in the previous chapter. You should
perform at least 10 minutes of strength training following your 20 minutes of
cardiovascular exercise. Performing one set of each of the following exercises
should take about 10 minutes. If you have the energy, you can add additional
sets to your strength training workout – just pay attention to your body and avoid
over-exerting yourself. Here are the strength training exercises that you should
include in your workout:
Dolphin Plank
Single-Leg Dumbbell Row
Squat to Overhead Press
Step-Up with Bicep Curl
Curtsy Lunge
Write down this list of exercises and the number of sets that you want to include
in your workout. You can add this directly below your cardiovascular exercise in
your weight loss journal.
Perform a 3 to 7-Day Cleanse
Once you create a workout schedule, you can perform your smoothie cleanse.
You should follow the instructions provided in the Power of Cleaning with
Smoothies chapter.
Decide how long you want to perform the cleanse and write this down on a
separate page in your weight loss journal. You should follow through with the
detox for at least 3 days and up to 7 days. Again, remember to prepare your
body for the detox. About one week before detoxing, you should begin
replacing one of your meals with a smoothie.
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Your detox will require you to drink between 4 and 6 smoothies per day. If you
feel undernourished, you can include additional smoothies or snack on fresh
fruits and vegetables during the day. Though, the fresh produce should be
limited. The majority of your nutrition should come from the smoothies. The liquid
smoothies are easier for your body to digest and process. This aids the cleansing
process, so you will want to limit solid foods as much as possible.
Create a 7-Day Smoothie Plan
After completing the smoothie cleanse, you should get started on your smoothie
diet. There really is not a whole lot to a smoothie diet. Basically, you will be
replacing one or two meals per day with a smoothie while making better eating
habits.
Here is a quick overview of the basic smoothie diet. You can make
modifications to this based on your own individual needs:
1. Smoothie for Breakfast
2. Smoothie for Lunch
3. Healthy Protein Based Dinner
4. Light Snacks (Fruits, Vegetables, or Nuts) During the Day
5. Drink 8 Glasses of Water
Copy this information into your weight loss journal for easy reference. In the
following chapter, you will find 16 delicious smoothie recipes. This provides you
with enough variety to choose 2 separate smoothies for each day of the week,
with 2 leftover recipes. You can follow the outline provided with the recipes or
decide for yourself which smoothies you want to have for breakfast or lunch.
Have a smoothie for breakfast and a smoothie for lunch. These smoothies will give you all the energy
you need to get through the day. You can use any of the smoothie recipes provided in the next
chapter. Remember to include a variety of recipes in your diet, in order to provide you with optimal nutrition and
keep you from getting bored of drinking the same smoothies every day. Again,
you can follow the order that the recipes are listed or choose your own meal
plan. If you decide to make your own meal plan based on the recipes provided,
make sure that you write down the order in your weight loss journal.
For dinner, you should have a protein-based meal. This could include just about
any meat dish, such as grilled chicken, salmon, or pork chops. Serve your meat
with one to two servings of fresh or steamed vegetables. If you are a
vegetarian, you should find healthy vegetarian meals that contain a good source
of protein, such as meals made from tofu, lentils, or beans.
During the day, if you find yourself craving sugar or needing a snack, you can
snack on fresh fruit, vegetables, seeds, or nuts. Pack one to two servings of one
of these snacks and take it to work with you.
In addition to eating healthy, you should also drink healthy. Drink at least 8
glasses of water each day. Staying hydrated will also help promote
digestive health and keep you full between meals.
Track Your Progress
The final part of the Smoothie Weight Loss Action Plan is to track your progress.
Write down everything related to your weight loss activities in your journal. Write
down what you eat each day, which exercises you perform, how long your
workout lasts, and any extra details that you feel are relevant. The primary goal
is to keep track of the steps that you are taking and to write down your results.
At the end of every week, you should perform a weigh-in. Do not weigh yourself
more than once per week. The average person will lose between 1 and 2
pounds per week, with healthy eating and regular exercise. There will not be
enough of a change day to day to be noticeable on the scales.
Write down the results of your weekly weigh-in and use this as motivation to keep
up the good work. If you fall off the wagon, get right back up and continue with
your plan the following day.
#4: Delicious Smoothie Recipes
Smoothies are quick and easy to prepare, you just need to know which fresh
fruits and vegetables to include. The following smoothie recipes can be used
with the action plan provided in the previous chapter – or you can simply use
these recipes for a tasty meal. In addition to the recipes listed below, you will
also find tips and suggestions for making your own smoothie recipes.
Experiment with Different Combinations of Fruits and Vegetables
As you explore these various smoothie recipes, feel free to substitute any of the
ingredients with a comparable fruit or vegetable. For example, if a recipe calls for
kale, you could replace the kale with an equal amount of spinach. If the recipe
calls for mango, you could replace with pineapple. Experiment with different
combinations of fruits and vegetables.
You should also try new fruits and vegetables that you have not tried before.
Every one to two weeks, when you go shopping for your produce, choose one
fruit or vegetable that you have not tried before. Find a way to include this fruit or
vegetable in the healthy recipes listed below or in a recipe of your own creation.
Now, on to the recipes. You will find 16 delicious smoothie recipes, all of which
can be used as a part of the Smoothie Weight Loss Action Plan.
The instructions mostly the same for all of the recipes. You will first pour any
liquids that are called for in the recipe into your blender. Then, add the fruit and
vegetables. Some fruit and vegetables will need to be peeled or chopped prior
to adding to your blender. For example, apples should be cored and peeled.
After adding the liquid and produce, add any other ingredients that may be
included, such as honey, ice, or various herbs and spices.
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Blend until smooth and serve immediately. You can store leftovers in an airtight
container, but you may need to stir the contents before serving. Some
ingredients may require special preparation. For example, Chia seeds should be
soaked overnight before using in a smoothie recipe.
Day One Breakfast – Banana Oat Smoothie
First up is the Banana Oat Smoothie. This recipe contains a good source of
fiber and protein. The fiber from the oats and kefir will help get your digestive
system moving. Here is the ingredients list – remember, simply combine the
ingredients in your blender and blend until smooth:
1 banana
½ cup kale
¼ cup rolled oats
1 tablespoon Chia seeds (soaked overnight)
1 tablespoon almond butter
¼ teaspoon vanilla extract
1 pinch of cinnamon
Day One Lunch – Watermelon and Strawberry Smoothie
The Watermelon and Strawberry
Smoothie is a refreshing drink.
Have this for lunch or during the
middle of the day. The sugar
provided by the strawberries and
melon will get you through the
afternoon without causing a sugar
crash. Here are the ingredients
needed for the Watermelon and
Strawberry Smoothie:
¾ of a seedless watermelon
½ cup strawberries
½ cup spinach
½ cup plain yogurt
1/3 cup non-dairy milk
2 teaspoons vanilla extract
3 ice cubes
Day Two Breakfast – Peachy Morning Smoothie
The Peachy Morning Smoothie is another great option for starting your day.
The inclusion of Chia seeds, which are to be soaked overnight, adds fiber to
this smoothie. Use the following ingredients:
2 cups of spinach
1 peach
2 tablespoons Chia seeds
½ a frozen banana
½ an orange
¼ cup non-dairy milk (coconut, almond, or soy milk)
Day Two Lunch – Strawberry Banana Smoothie
This classic Strawberry Banana Smoothie is a perfect treat for any time of the
day. Use it for a boost of energy before a workout or simply as a refreshing meal.
Use the following ingredients to make your own Strawberry Banana Smoothie:
½ a frozen banana
½ cup frozen strawberries
½ cup kale
½ cup kefir (or Greek yogurt)
1 tablespoon Chia seeds (soaked overnight)
½ cup almond milk
1 teaspoon vanilla extract
Day Three Breakfast – Orange Crush Smoothie
If you are in the mood for some orange, then try the Orange Crush Smoothie.
This is a delicious smoothie with a creamy orange flavor. Here are the necessary
ingredients:
1 orange
1 banana
½ cup spinach
½ cup non-dairy milk
1 teaspoon vanilla extract
Day Three Lunch – Blueberry Lavender Smoothie
The Blueberry Lavender Smoothie can help increase your endurance. This
makes the Blueberry Lavender Smoothie and ideal pre-workout drink. Use
these ingredients:
½ cup frozen blueberries
½ a banana
½ cup almond milk
¼ cup water
1 teaspoon dried lavender
1 teaspoon vanilla extract
Day Four Breakfast – Spicy Carrot Smoothie
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The Spicy Carrot Smoothie includes cayenne pepper and ginger for an instant
boost of energy. Cayenne pepper can help suppress your appetite and may be
able to improve your metabolism. Here are the ingredients that you will need:
3 small carrots
½ cup avocado
1 tablespoon lemon juice
½ cup non-dairy milk
1 tablespoon freshly grated ginger
1 pinch of cayenne pepper
Day Four Lunch – Creamy Cantaloupe Smoothie
The Creamy Cantaloupe Smoothie is refreshing and light – perfect for a midday
meal. Here are the ingredients needed for the Creamy Cantaloupe Smoothie:
½ a cantaloupe
½ cup Greek yogurt (plain)
½ cup spinach
1 tablespoon honey
3 ice cubes
Day Five Breakfast – Strawberry and Peach Smoothie
Enjoy a tasty Strawberry and Peach Smoothie any time of the day. Though, the
nutrients will make a great start to your day. This smoothie will provide your body
with an abundance of vitamin C and potassium. Here is the ingredient list:
1 cup frozen peach slices
1 cup fresh strawberries
½ cup Greek yogurt
½ teaspoon cinnamon
1 cup water (you can use non-dairy milk for a creamy smoothie)
Day Five Lunch – Cucumber and Spinach Smoothie
The Cucumber and Spinach
Smoothie includes a variety of
healthy green ingredients, along
with some mango for added
flavor. Use the following
ingredients to prepare your
Cucumber and Spinach
Smoothie:
1 handful spinach
1/2 a mango (chopped)
½ cup coconut water (or
coconut milk)
1 cup cucumber (chopped)
¼ jalapeno
pepper (chopped)
1 small handful cilantro
2 mint sprigs
1 lime (juiced)
Day Six Breakfast – Coconut Clementine Green Smoothie
This next smoothie also has a coconut flavor to it. This is an easy smoothie
to prepare, but peeling the clementine may take a few minutes. Here is the
ingredient list:
5 clementine (peeled)
1 banana
½ cup coconut milk
1 handful spinach
3 ice cubes
Day Six Lunch – Ginger Pear Green Smoothie
The Ginger Pear Green Smoothie will help with the detoxification process.
Though, any of the smoothie recipes included in this guide can be used for
your detox. Use the following ingredients:
1 large pear
1 ripe banana
2 handfuls of kale
1-inch of freshly grated ginger
½ cup coconut water
Day Seven Breakfast – Mango Green Smoothie
The Mango Green Smoothie offers refreshment and a large dose of beneficial
nutrients. This helps you start your day and gives you energy to get you through
until lunch. Here are the ingredients that you will need:
1 ½ cups of frozen mango chunks
1 cup frozen strawberries
1 cup spinach
1 cup almond milk
1 frozen banana
Day Seven Lunch – Vanilla Lime Green Smoothie
The Vanilla Lime Green Smoothie has a tangy taste that is balanced with the
inclusion of vanilla. The result is a creamy, decadent treat that is actually good
for you. Use these ingredients to whip together your own Vanilla Lime Green
Smoothie:
½ frozen banana
½ cup vanilla yogurt
1 cup spinach
2 tablespoons lime juice
2 teaspoons honey
½ teaspoon vanilla extract
½ cup non-dairy milk
4 ice cubes (optional)
Any Day – Spinach Orange Smoothie
The Spinach Orange Smoothie is a delicious drink that you can have any time
of the day. It is a light meal, so it may be best for an afternoon snack. Here are
the ingredients needed for the Spinach Orange Smoothie:
1 orange (peeled)
½ a frozen banana
1 cup spinach
¼ cup coconut water
1 tablespoon hemp or chia seeds (soaked overnight)
4 ice cubes
Any Day – Pina Colada Smoothie
The Pina Colada Smoothie provides
a great way to end the day. After a
long day of work, relax with the Pina
Colada Smoothie. You will need the
following ingredients:
½ cup frozen pineapple
½ cup spinach
1 teaspoon honey
1 tablespoon
shredded coconut
¼ teaspoon vanilla extract
1 cup coconut milk
Substituting Ingredients
You may have noticed by now that the majority of these recipes include spinach.
Spinach and other green vegetables are often used as a base in smoothie
recipes. They help create a thicker smoothie and provide you with essential
vitamins and minerals. If you do not like the taste of spinach, you can replace
with kale or any other nutritious green vegetable.
Another ingredient that you may want to substitute is non-dairy milk. Many of
these smoothie recipes require non-dairy milk, such as coconut, almond, or soy
milk. If you cannot find these options, you can use regular dairy milk. Though,
dairy milk has more fat than non-dairy milk. You could also replace the non-dairy
milk with water.
Create Your Own Smoothie Recipes
Once you understand the
basics of a standard smoothie
recipe, it is relatively easy to
make your own. Here are the
components of a typical
smoothie:
Base
Thickener
Liquid
Added Flavoring
For the base, a vegetable is generally used, such as kale or spinach. The
thickener is typically fresh or frozen fruit. Depending on the consistency of the
fruit, liquid may also be needed to blend the ingredients together.
Non-dairy milk, such as soy, coconut, and almond milk are often used as the
liquid ingredient. Added flavoring, such as a small amount of fruit, allows you to
adjust the taste of the smoothie. Here is an example of an average smoothie
recipe using these steps:
Base – 1 handful of kale
Thickener – 1 frozen banana
Liquid – 1 cup of coconut milk
Added Flavoring – ½ a fresh mango
Of course, this is just the basic structure of a smoothie recipe. You can add
as many different ingredients as you would like, to create new and original
smoothies.
Continue Trying New Smoothie Recipes
You should keep looking for new smoothie recipes and experiment with your own. A
greater diversity will help keep your smoothie diet interesting and original.
Remember to incorporate these smoothie recipes into the Smoothie Weight Loss
Action Plan. The recipes that have been chosen are all healthy, delicious
smoothies that can help promote weight loss. The main goal, when selecting
smoothies, is to choose recipes that are based around fruits and vegetables.
As long as you do not add sugar, sweeteners, chocolate, whip cream, or
other fattening fillers, then you should find that smoothies offer the best
solution for losing weight. You can use smoothies for a detox, as outlined
earlier, or use them to replace one or two meals during the day.
Enjoy these recipes, whether you choose to use the Smoothie Weight
Loss Action Plan or simply want some tasty recipes.
Conclusion
You now have the information needed to use smoothies as the ultimate weight
loss tool. Smoothies offer the perfect solution for those that have struggled
with weight loss. They are a great meal replacement.
The Ultimate Weight Loss Solution
By filling your body with healthy fruits
and vegetables, you are supplying
yourself with beneficial vitamins and
minerals. When you include a variety of
different smoothies in your diet, you
are ensuring that you receive most of
your nutrients. Smoothies are also
easier for your body to digest than a
solid meal. This makes smoothies
great for cleansing your body, which
will improve your digestion, boost your
metabolism, and help you reach your
weight loss goals.
Use the Smoothie Weight Loss Action Plan and the other suggestions in this
guide to finally get in the best shape of your life. As you begin using the methods
outlined in this guide, you may occasionally find it difficult to resist certain
temptations, such as snacks or baked goods. If you stray from your smoothie
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