Everyone’s wish is to lose a few pounds and get in shape but sometimes it’s hard to prepare healthy meals daily when you have a busy schedule. Don’t worry! I’ve got you covered, I brought to one of the easiest diets that will help you reach your goal efficiently, it’s the 7 day smoothie weight loss diet plan.
Some people may try a calorie-deficit diet, keto diet, or low-carb diet while others would love to start with something easier and quicker like the smoothie diet.
Smoothies are delicious, easy to make, and super healthy. Plus, they are infused with nutrients that your body needs to maintain its health, improve your skin complexion, and revive damaged hair.
You will be surprised by how much your body changes from the inside out.
In this article, I will include the best 7-day smoothie weight loss diet plan recipes, what is this diet, will it help you lose weight, what you will need to make the recipes, and some Frequently Asked Questions (FAQ).
Or you can use the table of content down below to jump straight into the diet plan recipes…
Table of Contents
What Is Smoothie Diet?
The smoothie diet is a healthy method that can help you lose fat and feel better quickly.
In order to follow this diet, you have to drink only smoothies for some days without eating solid foods.
Each smoothie you will drink is a mixture of natural, high-quality ingredients that are tasty, nutritious, and low in calories.
This method makes you cut down on sugar and drink healthy beverages which will eventually lead to weight loss and a healthy appearance.
How The 7 Day Smoothie Weight Loss Diet Plan Benefits You:
Following the 7 day smoothie weight loss diet plan every once in a while can benefit your body and help you change your lifestyle into a healthy one.
So here are the reasons why it’s recommended:
Rich In Nutrients
Healthy smoothies are highly nutritious, they are rich in water, fiber, vitamins, minerals, and protein. So they can curb your cravings, improve metabolism, suppress appetite, and regulate blood sugar levels.
Also, drinking a healthy smoothie once daily as a meal replacement can help you build healthy habits and prevent putting on weight.
Easy To Make
It takes about 5 minutes to prepare your healthy smoothie which makes it the easiest meal to make when you don’t have enough time.
You don’t have to bake something, chop vegetables and fruits, or fry eggs or something to have a nutritious meal.
Get Rid Of Stubborn Fat
Those smoothies are low in calories and sugar and they contain high amounts of fiber and protein so they will not spike your blood sugar and will keep you full all day.
Another bonus, consuming those beverages constantly can curb your cravings for junk fatty food and sugary food.
So this can help you lose stubborn fat, improve your relationship with food, and rebalance your hunger hormones.
Delicious
Finally, smoothies are tasty and delicious. You can add to them some vegetables or fruits that you don’t like their taste like kale, spinach, or avocado, and you will not notice their taste as smoothies can mask the bad taste of the ingredient that you don’t like.
So you can provide your body with the benefits of certain ingredients that you don’t usually eat.
What Will You Need To Prepare Your Recipes, Ingredients List?
Here’s what you need to make the 7-day smoothie diet recipes:
Fruits
Berries
Strawberries, raspberries, blueberries, and blackberries are one of the healthiest fruits you should include in your diet due to their amazing benefits.
They are loaded with antioxidants that help protect your body against free radical damage and reduce the risk of cancer.
Berries are also great sources of fiber so they can reduce hunger and help keep you full. And they are low in sugar.
Plus, they have anti-inflammatory properties that reduce inflammation and may reduce the risk of obesity, heart disease, and diabetes.
Furthermore, berries are super nutritious as they contain vitamin C & K1, Copper, folate, and manganese and they can reduce skin damage and premature aging.
Avocados
Including avocados in your diet can improve your health significantly. Avocados are packed with vitamins C, K, E, & B6, folate, magnesium, potassium, omega-3 fatty acids, and beta-carotene.
So they can boost the immune system, improve skin health, and reduce the risk of heart disease by maintaining healthy cholesterol levels.
And avocados can boost gut health, reduce inflammation, and may protect your body against cancer.
Lastly, they are high in fiber and low in sugar which will reduce hunger and improve digestion.
Bananas
Consuming bananas can provide your body with a great number of nutrients as they are loaded with manganese, potassium, vitamins C & B6, and fiber.
And they are full of antioxidants that can protect the body against cell and free radical damage and improve heart health.
The fiber in bananas aids digestion and relieves bloating and constipation. And a banana can relieve an upset stomach, and controls blood sugar levels.
Plus, a banana makes you feel fuller, reduces appetite, and lowers body weight.
Pineapple
A delicious fruit like pineapple is a great addition to any healthy diet. It’s high in antioxidants, vitamins C & B6, fiber, flavonoids, potassium, manganese, potassium, copper, and magnesium.
Eating pineapples can combat free radicals, improve immune health, reduce certain cancers, and suppress inflammation.
Also, pineapple contains bromelain which is a digestive enzyme and it has fiber so it aids digestion as well.
Apple
This fruit is high in fiber, flavonoids, and antioxidants that help lower the risk of heart disease, diabetes, and cancer.
Apples can also promote brain and gut health, support the immune system, and may help you lose weight.
Kiwi
The kiwi fruit is rich in vitamins C, E, & K, potassium, fiber, folate, copper, and magnesium.
A 100-gram Kiwi contains 80% of the average daily need for vitamin C which makes it a high-antioxidant fruit.
It can reduce oxidative stress, improve immunity, promote collagen levels, and support heart health.
Kiwi contains also soluble and insoluble fiber that helps regulate blood sugar, support healthy gut bacteria and improve digestion.
Coconut Water
Adding coconut water to your 7 day smoothie weight loss diet plan is an excellent option due to its benefits for health.
It contains calcium, magnesium, potassium, and phosphorus. Coconut water has antioxidant properties that combat free radicals and reduce oxidative stress.
Drinking coconut water after working out can increase hydration and replenish electrolytes. And it’s also low in calories and carbs so it will not make gain weight.
Related: What To Eat After Cardio To Lose Fat & Speed Up Recovery
Vegetables & Leafy greens
Kale
Kale aid in providing your body with essential nutrients that can maintain health and protect it against diseases.
It’s loaded with vitamins A, C, K, B6, B2 & B1, manganese, calcium, potassium, copper, and magnesium.
Also, kale is an antioxidant-rich leafy green that helps reduce free radical damage, aids weight loss, and may protect against type 2 diabetes and heart disease.
It also contains sulforaphane and indole-3-Carbinol which are compounds that can help prevent cancer.
Spinach
This leafy green can aid in improving hair health, skin health, and bone health.
Spinach is low in calories and it’s packed with calcium, iron, magnesium, potassium, folate, chlorophyll, and vitamin A.
So it can increase insulin sensitivity, may prevent cancer, reduce high blood pressure, and improve calcium absorption.
Celery
This one is rich in vitamins A, K, & C, potassium, and folate. Celery is a powerful antioxidant and it has anti-inflammatory properties that can reduce inflammation, combat oxidative damage, eliminate inflammation in the digestive tract, and prevent stomach ulcers.
Cucumber
Cucumbers have high water content and contain soluble fiber that helps increase hydration and keep you feeling full.
It’s loaded with vitamin C & K, magnesium, potassium, and manganese.
Cucumber can reduce free radical damage, regulate blood sugar levels, help you lose weight, and prevent constipation.
Lemon
Another great ingredient that you can safely add to your 7 day smoothie weight loss diet plan due to its benefits for your overall health.
Lemons are a great source of vitamin C and soluble fiber. Lemons can help promote recovery from the common cold as they are rich in antioxidants.
Also, lemon can support heart health, increase insulin sensitivity, promote skin health, and aid digestion.
Protein
Chia seeds
Chia seeds are high in antioxidants that can fight diseases and improve your overall health. And they contain high amounts of protein, fiber, calcium, omega-3 fatty acid, and iron to help you feel full and lose weight effectively.
Flaxseeds
Those seeds are loaded with vitamins, minerals, protein, fiber, and omega-3 fatty acids.
So it can reduce feelings of hunger, help you get rid of belly fat, stabilize blood sugar levels, prevent insulin resistance, and support gut health.
Oats
Whole oats are packed with antioxidants, vitamins, minerals, soluble fiber, and protein.
Adding oats to your 7-day smoothie diet can help increase the feeling of fullness, improve digestion, reduce the risk of several diseases, improve insulin sensitivity, and promote skin health.
Almond Butter And Almond Milk
Including almond milk or almond butter in your diet can boost your health and reduce your appetite.
Almonds are packed with vitamins, fiber, iron, manganese, calcium, magnesium, fatty acids, protein, and antioxidants.
So they can support the immune system, lower the risk of heart disease and obesity, lower blood sugar, and improve bone health.
Greek Yogurt
Keep in mind to pick an organic greek yogurt that is unsweetened and with no flavors.
Greek yogurt is a rich source of protein, calcium, probiotics, and vitamin B12, it will definitely keep you satiated throughout the day and improve your gut health.
Also, it can boost metabolism, improve bone health, and increase muscle mass especially if you’re performing resistance training.
Other Ingredients:
Mint
Combining your beverage with mint leaves makes it more refreshing and tastier plus, it’s rich in nutrients.
Mint leaves contain vitamin A, folate, iron, and manganese. It can reduce cell damage, may improve IBS, relieve an upset stomach, may mask bad breath, and improve memory and mood.
Ginger
If you’re not including ginger in your diet, you must think about adding it to your 7 day smoothie weight loss diet plan to feel healthier and lose weight effortlessly.
Ginger has antioxidant, anti-cancer, and anti-inflammatory properties that can soothe a sore throat, reduce menstrual pain, protect against free radicals, and improve digestion.
Cinnamon
Adding cinnamon to your smoothie can make your drink more delicious and tasty besides, cinnamon has many health benefits.
It has antioxidant and anti-inflammatory properties that can fight infections, reduce inflammation, and combat oxidative damage.
Plus, cinnamon helps regulate metabolism and reduce insulin resistance which will help you lose weight.
The 7 Day Smoothie Weight Loss Diet Plan Recipes:
To download a PDF file, Find the 7 Day Smoothie Weight Loss Diet Plan PDF Here.
Instructions for This Diet Plan:
Measure The Ingredients Accurately
You can’t just throw some ingredients into the blender and drink it. You must measure the ingredients before blending them to be sure that you’re drinking the right low-calorie beverage or you will not lose weight.
Add Protein
If you’re going to drink smoothies daily as a meal replacement, you must add enough protein to each smoothie you drink.
It’s an essential step of a successful 7 day smoothie weight loss diet plan as protein can help reduce hunger, burn more calories, and boost metabolism which leads to fat burn and weight loss.
Peanut butter, almond butter, almond milk, chia seeds, or flaxseeds are great sources of protein that you can include in your 7-day smoothie diet.
Related: 6 Homemade Protein Bars Recipes That Are Healthy & Tasty
No Additives
Avoid adding unnecessary and unhealthy ingredients to your smoothie if you wanna get in shape fast.
Don’t add sugar, ice cream, dairy products, and fruits that are high in sugar.
Tip:
Use fresh ingredients and add a half cup of ice to the ingredients then use the blender to mix everything together well for about 50 seconds or until your drink is smooth and creamy.
Can You Lose Weight With Just Smoothies?
Yes. You can lose weight with just smoothies only if you make smoothies the right way.
The worst thing you could do is to make a smoothie that is full of fruits and sugar. It will not benefit your body and will make you hungry quickly.
A healthy smoothie should contain veggies, a source of protein, and one or two fruits. It will be rich in fiber, protein, vitamins, minerals, and antioxidants which will help improve your overall health and keep you feel satiated longer.
Related: 18 Extremely Simple Tips On How To Be Healthy At Any Age
Can I Drink 2 Smoothies A Day?
If you’re not following the 7 day smoothie weight loss diet plan, it’s recommended to drink only one smoothie a day.
Your daily smoothie must be full of greens, protein, and low-sugar fruits. It will provide your body with the nutrients and energy it needs and help you feel full for hours.
Also, keep in mind no matter how many veggies and fruits are in your drink, you should not drink them 24/7.
Do Smoothies Make You Fat?
This depends on what you’re putting in your smoothie. If you’re making a smoothie that is full of many vegetables, fruits, fats, and sugar, it will be high in calories and sugar.
This can spike your blood sugar, make you feel hungry after a short time, and gain weight eventually.
So you have to be careful about what you’re adding to your smoothie and avoid drinking sugary smoothies.
Which Fruit Is Best For Weight Loss?
There are many good fruits that are low in calories and sugar and full of fiber that can help you lose weight and support your 7 day smoothie weight loss diet plan including:
- Berries.
- Grapefruit.
- Kiwi.
- Peaches.
- Plums.
- Nectarines.
- Rhubarb.
- Melons.
- Passion fruit.
- Avocados.
- Oranges.
Can A Smoothie Replace A Meal?
A smoothie is a great meal replacement idea that you can make fast when you don’t have time to prepare a nutritious meal in the morning.
So Yes. You can replace your meal with a smoothie. But make sure that your smoothie is packed with a mix of food that is similar to a healthy meal to feel satiated and energized.
How Many Smoothies Should You Drink A Day To Lose Weight?
It’s recommended to drink 2-3 smoothies a day as a replacement for meals. Your smoothies must be packed with protein, veggies, and one or two fruits and contain no added sugar. They should be also low in calories to guarantee weight loss.
What Happens If You Drink Green Smoothies Every Day?
Green smoothies are nutritious as they are packed with fiber, vitamins, minerals, antioxidants, anti-inflammatory properties, and chlorophyll.
So they can support the immune system, make your skin glow, improve hair health, and boost your physical appearance and mental health.
That’s why the 7 day smoothie weight loss diet plan is a great method that leads to weight loss and maintains your health.
Related: The Glow Up Challenge: 41+ Experts Share Their Best Tips
Wrapping Up
Trying the 7 day smoothie weight loss diet plan can boost your overall health, aid in losing weight, and help you get rid of toxins in your body due to unhealthy eating habits.
Check out the 7-day smoothie diet plan I included for you above and let me know how it benefits you!