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A 5 Day Smoothie Cleanse
This isn’t a smoothie fast, but a smoothie feast! This cleanse is based on replacing your regular meals with a balanced, nutrition-packed smoothie made with whole ingredients and real food that will leave you feeling full and energized while detoxing you from the Standard American Diet (S.A.D.).
The benefits of taking a step back from regular eating habits are numerous, but mainly:
- Reset your appetite & eating habits.
- Take a break from hard-to-digest foods & drinks.
- Detox from processed sugars, excess salts & fats.
In each smoothie you will be getting loads of vitamins and nutrients from various fruits & vegetables plus once the day is over you will have reached your daily recommended amount of fiber, protein and healthy fats. Everything your body needs!
The Rules
No meat, seafood, cheese, processed sugar, alcohol or breads.
3 smoothies daily with 2 snacks in between
Lots of water! (Body Weight X .67 = Oz. Of Water Per Day)
30+ minutes physical activity daily (sweat a little!)
Stick to it! It’s just 5 days.
What You’ll Need
This does depend on the smoothies you’d like to make.
- A Blender – does not have to be anything fancy, but should hold about 28 – 32 Oz.
- Protein Powder: Go with your favorite flavor or get 2 to have some variety.
- Chia Seeds/Flax Seeds
- Nut Butter Of Choice (Almond, Peanut, Cashew)
- Frozen Fruit (Your Favorites)
- Leafy Greens (Spinach, Kale, Bok Choy, Swiss Chard)
- Avocado Or Coconut Oil (Healthy Fats)
- Bundle Of Bananas
- Specific Fruits For Specific Smoothies (we suggest picking a couple of recipes then making a shopping list based on that)
- Greek Yogurt (Aim for one with more protein than sugar)
Smoothie Requirements
Greens. 1+ Handful Of Spinach, Kale, Swiss Chard, Bok Choy.
Fruits & Veggies. 1+ Cup Fruit/Veggies
Protein. Determine how much protein you need daily by multiplying your bodyweight by .5, then aim to hit that number each day! Use Protein Powder, Greek Yogurt, Nut Butter, Etc. (this helps keep you full too!)
Additional Fiber. Most leafy greens, fruits & veggies will have fiber, but not much. Help hit 30 G of fiber per day by adding Chia seeds, Flax Seeds, or Oats.
Healthy Fats. This could be Avocado, Coconut Oil, or Nut Butter.
Liquid Base. Max 1 Cup Unsweetened Almond/Coconut/Regular Milk, Max ½ Cup Juice. Use water to smooth it out without adding calories.
Sweetener. Ingredients like yogurt & almond butter might already be sweetened. Fruit will also provide all the sweetness you need. If you still feel you need more, you can add a tablespoon of honey or maple syrup – natures sweeteners!
Smoothie Bowls – OK!
Snacks
Going days without the sensation of chewing can make things difficult, so this cleanse allows fruits, vegetables, plant based foods and anything you would put in a smoothie! Your snack should be 200 calories or less, so go for quality, not quantity that will keep you full between meal smoothies. Try not to repeat the same snack in a day. Some snack examples:
- Small Handful Veggies (celery, carrots, peppers) With 2 Tbsp. Guacamole or Bean Dip
- 1 Cup Greek Yogurt and 2 Tbsp. Granola
- Nuts & Seeds (No more than a handful)
- Dehydrated Fruit/Veggie Chips
Your Daily Meal Schedule
Meal preparation required!
Some Recipes To Get You Started!
Think outside the box!
Final Recommendations
Meal Prep. One of the most challenging aspects of this cleanse is being prepared for every meal. You can prepare the fruit & veggies in baggies to keep in the freezer (you could even write the full recipes on the bag too!), or make the whole smoothie to keep in the refrigerator for up to 3 days.
Variety. Do not stick to the same 2 recipes for the cleanse or you run risk of getting bored and giving up/missing out on other nutrients. Experiment with new recipes or get creative on your own. As long as your smoothie has protein, fiber, healthy fat, fruits & veggies, and isn’t over-sweetened, you’re in the clear.
Don’t Over Snack. Stick to under 200 calories in a sitting. Period.
Take It Easy. The first few days your body might be a little shocked – avoid intense activities until your body has time to adjust.
Keep It Going. If you’re liking how you feel and what you see by day 5, you can keep going with the smoothie cleanse for up to 14 days.
Our Favorite Place For Smoothie Inspiration? Pinterest!
Try This Simple Detox Drink For An Extra Boost!
Share Your Progress!
Post pictures of your #smoothielife with #BestMarket! We’d Love To See!
Always consult a doctor before undertaking any new diet or physical activity.
May 2, 2017