As someone who’s battled the ups and downs of the scale for decades, I’m always looking for ways to drop some lbs fast before swimsuit season, reunions or wedding season kicks into high gear, then time to follow this 7-day smoothie weight loss diet plan!
I’ve tried pretty much every quick weight loss trick and fad diet out there – with mixed results. Juice cleanses left me depleted and cranky. Keto worked but wasn’t sustainable long-term. Extreme calorie restriction triggered binge cycles that undid any progress.
But one rapid weight loss method I now swear by? The good old green smoothie cleanse. I’ve completed a 7-day all-smoothie diet three times now over the years, each before big events like vacations or weddings where I wanted to slim down quick.
And I can’t deny – it works. After my latest spring smoothie sprint, I dropped 8 whole pounds in just one week so I felt confident rocking dresses on my beach honeymoon.
But surviving a week of liquid meals is no easy feat! In this massive guide, I’ll take you through:
Table of Contents
If you want to shed some lbs ASAP, a green smoothie cleanse could be just the quick fix for you. Here’s what to expect!
Why Do Liquid Smoothie Diets Promote Fast Weight Loss?
There’s some real science behind why swapping whole foods for blended smoothies helps you drop pounds rapidly:
Huge Calorie Deficit – Most smoothie detoxes give you around 1000-1200 calories daily compared to a normal 2000+ calorie diet. That 700-1000 calorie deficit speeds up fat burning big time.
Filling Fiber and Protein – Thanks to satiating ingredients like Greek yogurt, nut butters, avocado, and protein powder, smoothies keep hunger at bay way better than watery juices.
Steady Energy and Blood Sugar – Blending the whole fruits and veggies maintains fiber, which stabilizes blood sugar rather than causing crazy energy crashes.
Removal of Unhealthy Foods – Following a liquid diet forces you to pause inflammatory, high calorie foods that could be sabotaging weight loss – like sweets, fried foods, alcohol, dairy and red meat. It lets you hit the reset button on unhealthy eating habits.
But don’t go overboard. Crash dieting for more than 1-2 weeks can backfire. I like to do 3-7 day smoothie sprints then transition back to regular unrestricted meals.
How to Safely Prep for a Smoothie Cleanse
If you don’t set yourself up for success beforehand, attempting to live off smoothies will be miserable. Here are my top tips for prepping both physically and mentally:
Check In With Your Doc – Make sure a liquid diet is safe for you based on your medical history, especially if diabetic or pregnant. Get their guidance on minimum smoothie calories for your health status. Don’t DIY this.
Slowly Wean Yourself – Start replacing one meal a day with a smoothie in the days leading up to the cleanse. This eases the shock of going 100% smoothies overnight.
Hydrate, Hydrate, Hydrate – Gulp down water and herbal tea leading up to the cleanse to avoid headaches once smoothies replace meals. Dehydration makes everything harder.
Clear Your Calendar – During the liquid diet, plan to keep your schedule wide open. It’s not the week to cram in intense workouts, long days at the office, business trips requiring peak mental performance, etc.
Meal Prep – Cook up healthy dishes you can transition back into eating once the cleanse ends. Having nutritious meals ready prevents you from rebounding and binging on processed garbage.
Get Support – Tell friends and family what you’re attempting so they can cheer you on and excuse your extra ornery moments from hunger!
Restock Smoothie Supplies – Shop for fresh and frozen produce, nut butters, proteins, nut milks, supplements and anything else you’ll need to blend up balanced nutrient-dense smoothies.
Once you’ve laid the groundwork, it’s time to start blending up a storm!
My 7-Day Smoothie Weight Loss Diet Plan
To maximize nutrients and keep the cleanse interesting, I aimed to drink 4 unique smoothie “meals” each day made from a combo of leafy greens, veggies, fruits, proteins and healthy fats. They came out to around 1000-1200 calories total.
Here’s a sample 7-day smoothie detox meal plan I’ve followed in the past:
Breakfast – Berry Avocado Smoothie
Mid Morning – Cucumber Melon Smoothie
Lunch – Green Banana Protein Smoothie
Afternoon – Carrot Apple Ginger Smoothie
Breakfast – Chocolate Cherry Smoothie
Mid Morning – Kale Pineapple Smoothie
Lunch – Green Grape Smoothie
Afternoon – Peaches and Cream Smoothie
Breakfast – Chia Dragon Fruit Smoothie
Mid Morning – Pear Spinach Smoothie
Lunch – Blueberry Coconut Smoothie
Afternoon – Pineapple Cream Smoothie
Breakfast – Chocolate Peanut Butter Smoothie
Mid Morning – Strawberry Banana Smoothie
Lunch – Almond Cherry Smoothie
Afternoon – Watermelon Lime Smoothie
Breakfast – Green Protein Power Smoothie
Mid Morning – Berry Basil Smoothie
Lunch – Vanilla Almond Smoothie
Afternoon – Cacao Smoothie
Breakfast – Apple Pie Smoothie
Mid Morning – Carrot Grapefruit Smoothie
Lunch – Pistachio Smoothie
Afternoon – Raspberry Spinach Smoothie
Breakfast – Banana Oat Smoothie
Mid Morning – Pineapple Cucumber Smoothie
Lunch – Blood Orange Smoothie
Afternoon – Chocolate Banana Smoothie
I’ve included specific recipes for each of these smoothies in the next section. Feel free to customize and swap ingredients to match your tastes and what you have on hand. Variety is key to staying satisfied!
Now let’s get shopping and start blending…
Green Smoothie Cleanse Shopping List
Before embarking on an all-smoothie diet, be sure to stock up on:
Leafy Greens – Spinach, kale, swiss chard, romaine, parsley, basil
Fruits and Veggies – Bananas, berries, pineapple, mango, kiwi, apple, citrus fruits, coconut, cucumber, carrots, beets, tomatoes, avocado
Liquid Bases – Nut milks like almond, coconut, cashew, oat milk. Coconut water.
Proteins – Greek yogurt, cottage cheese, nut butters, chia seeds, ground flax, hemp seeds, milk kefir, vegan protein powder
Herbs and Spices – Cinnamon, fresh ginger, vanilla, cacao powder, mint, turmeric
Boosters – Wheatgrass powder, matcha powder, spirulina
Focus on organic wherever possible. Stock up on frozen fruits to help smoothies stay icy and appetizing. Having prepped smoothie ingredients makes throwing together each meal so much simpler during the cleanse week.
My Go-To Green Smoothie Recipes for Weight Loss
If you want to give this liquid diet thing a go, try blending up some of my favorite slimming smoothie recipes:
Green Banana Protein Smoothie
- 1 frozen banana
- 1 cup spinach
- 1 tbsp almond butter
- 1 scoop vanilla protein powder
- 1 cup unsweetened almond milk
- Ice cubes
Kale Cucumber Melon Smoothie
- 1 cup honeydew melon
- 1/2 cucumber
- 1 handful kale
- 1 tbsp hemp seeds
- 1 cup coconut water
- Lime juice
Blueberry Coconut Smoothie
- 1 cup blueberries
- 1/4 cup canned light coconut milk
- 1 tbsp coconut butter
- 1 handful spinach
- 1 cup unsweetened soy milk
- Ice cubes
Carrot Apple Ginger Smoothie
- 1 apple, chopped
- 2 carrots, chopped
- 1 knob fresh ginger, minced
- 1 tbsp ground flaxseed
- 1 cup orange juice
Mixed Berry Smoothie
- 1 cup mixed berries
- 1 handful kale
- 1/2 banana
- 2 tbsp Greek yogurt
- 1 cup nut milk
- 1 tsp honey
Peaches and Cream Smoothie
- 1 peach, sliced
- 1 cup spinach
- 1/4 cup cottage cheese
- 1 cup unsweetened almond milk
- 1 tsp cinnamon
Chocolate Peanut Butter Smoothie
- 2 frozen bananas
- 2 tbsp peanut butter
- 1 tbsp cocoa powder
- 1 scoop unflavored protein powder
- 1 cup soy milk
- Ice cubes
Blend up a big batch and portion into mason jars for grab-and-go smoothie meals throughout the cleanse week. You’ve got this!
7 Smoothie Diet Tips to Make It Through 7 Days
I won’t deny it – surviving a week of smoothie meals involves some struggle. But these pro tips I’ve learned help take the edge off:
Sip water constantly between smoothies to fend off hunger and headaches. Dehydration makes everything harder. Set a reminder to drink every hour.
Make Single Servings
Blending a full day’s worth of smoothies at once means yucky separation and oxidation. Make each “meal” fresh right before drinking for best texture and nutrition.
Get Your Zzz’s
Being well-rested curbs cravings big time. I relied on melatonin supplements at night when growling stomachs threatened to keep me up.
Whenever I wanted to dive headfirst into a stack of pancakes, I’d redirect my brain by calling a friend, taking my pup on a long walk, or diving into a work project.
Avoid Tempting Social Stuff
Sorry friends, but I had to bail on dinner plans and foodie events that week. Don’t test your willpower by going to restaurants or grocery shopping hungry while on this liquid diet!
Take It Easy
I stuck to gentle walking, stretching, beginner yoga, and leisurely hikes to stay somewhat active while restricting calories. More intense workouts seem like a recipe for passing out.
Just Get Through Days 1-3
I’m not gonna lie – the first few days are ROUGH while your body adjusts to zero chewing and way fewer calories. But stick with it, and it gets better after the initial hump!
The smoothie slog isn’t exactly fun, but just focus on how amazing the number on the scale will look! Mind over (growling) matter.
Smoothie Diet Questions and Answers
Before you grab your blender to liquidize your meals for a week straight, here are answers to some common smoothie cleanse questions:
Are smoothie diets actually healthy?
They can be IF you make smoothies from whole foods like fruits, veggies, nut butters, Greek yogurt, etc. Avoid anything with processed ingredients, added sugars, weird supplements, laxatives, etc. And limit cleanse duration to 1-2 weeks safely.
What if I’m still SO hungry?
Some smoothie ingredients are more satiating than others. Focus on including healthy fats and proteins like nut butters, chia seeds, avocado, and Greek yogurt or protein powder. Staying hydrated also keeps hunger at bay between smoothies.
How much weight could I potentially lose in 1 week?
Most women lose 5-15 pounds over a 7-day green smoothie cleanse, although weight loss varies based on your calorie intake and metabolism factors. Expecting to lose 1-2 lbs per day max is a safe goal.
Can I exercise while liquid fasting?
Light activity like walking, gentle yoga or Pilates is probably fine, but avoid HIIT workouts or heavy lifting that your calorie-restricted body can’t properly fuel.
Isn’t drinking only smoothies unhealthy long term?
YES! While using a smoothie cleanse to kickstart weight loss is fine in the short term, you should absolutely return to chewing regular whole food meals for adequate nutrition absorption. Don’t get stuck in an all-liquid diet rut.
How can I transition off a smoothie diet successfully?
Gradually reintroduce unrestricted foods like lean proteins, whole grains, healthy fats and non-starchy veggies over several days. Be mindful not to immediately binge on processed convenience foods or you may gain back weight.
Let me know if you have any other questions about attempting a smoothie sprint to drop pounds quickly! While not easy, I really think it can be helpful jumpstart for some people when done correctly and safely.
The best part? Sipping on something cold and sweet totally tricks your brain into thinking you’re enjoying a yummy treat, even when it’s full of superfood spinach! Mind games FTW.
Wishing you the very best of luck with your smoothie weight loss cleanse journey! Let me know if any other questions pop up along the way. Now go blend up a storm and start shrinking down!