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What Is The Smoothie Diet?

What Is The Smoothie Diet?
Claire Muszalski
Writer and expert3 years ago
View Claire Muszalski's profile

When you’re trying to lose weight, it can be hard to know exactly what to eat and whether or not you’re getting all the healthy foods you need. The Smoothie Diet is designed to make it easy to lose weight and be healthy.


What is The Smoothie Diet?

The Smoothie Diet is based on creating your meals from two smoothies and one normal meal each day. It is designed to take place for a 21-day cycle and includes one day a week or “normal” eating. 


How to follow the Smoothie Diet 

The rules of the Smoothie Diet include two smoothies per day (in place of two meals) and one regular meal for 21 days. 

Once each week there is a regular day of eating. The plan includes recipes and shopping lists for the smoothies. A more extreme version or “detox” plan includes 3 smoothies per day in lieu of regular meals. 


How long should the Smoothie Diet last? 

The Smoothie Diet, as written, is designed to last for 3 weeks, with repeating the cycle whenever additional weight loss is desired. 


What foods are permitted on the Smoothie Diet? 

The smoothie recipes include: 

  • Fruit 
  • Vegetables 
  • Protein 
  • Healthy fats 

There are specific recommendations for snacks and the foods for regular meals. 


Are any foods banned? 

While no foods are explicitly banned, you are to cut out two solid food meals per day and replace them with the smoothies. So, the diet does end up being a little restrictive. 


What are the benefits? 

The benefits include: 

  • High in fibre 
  • High in phytonutrients (from fruits and vegetables) 
  • Limited meal planning or food journaling effort 
  • Specific shopping lists and recipes (easy to follow) 

What are the drawbacks? 

The drawbacks include: 

  • Restrictive 
  • May be too low in protein for some 
  • Cost of produce 
  • Can be high in sugar 
  • High speed blender required 

Are there any side-effects? 

Potential side effects may vary based on your health conditions.

  • Blood sugar concerns (low or high) 
  • Feeling hungry, tired, or weak due to lack of calories and food groups.

How much weight can you lose on the Smoothie Diet? 

People who follow the Smoothie Diet have reported losing between 3-12 pounds in the 21-day period. Weight loss can vary dramatically based on your body composition and activity level. 


Smoothie Diet recipe suggestions 

While the official Smoothie Diet uses 36 specific recipes, you can make your own recipes by including a few key ingredients: 

  • Fruits 
  • Vegetables 
  • Healthy fats 
  • Protein 

Try some of our smoothie recipes below - many of which have high protein content and will keep you feeling full and energized. All of our smoothies are best made in a high-powered blender. 


Vitamin Boosting Smoothie Bowls: 

Avocado, Banana & Kale:


Mango & Honey:


Forest Fruits:


Coffee and Chocolate Breakfast Protein Smoothie:

  • 200ml milk 
  • 100ml brewed coffee 
  • Latte or Chocolate flavoured Impact Whey Protein 
  • 1 tbsp. maple syrup 
  • 100g banana 
  • 1 tsp. cocoa powder 

Tropical Plant-powered Protein Smoothie:

  • 2 passion fruit 
  • Handful pineapple 
  • Frozen blueberries 
  • 250ml coconut milk 
  • 1 scoop Vegan Protein & Greens (Coconut & Lime) – alternatively, try our new & improved Green Superfood Blend

Plant Based Golden Milk Turmeric Smoothie:

  • ½ ripe banana 
  • 1 handful ice cubes 
  • ¼ tsp. ground ginger 
  • ¼ tsp. cinnamon 
  • 1 scoop Vanilla Vegan Protein Blend 
  • 200ml dairy-free milk 
  • 1 tsp. Organic Turmeric Powder 

Protein Packed Omega And Mango Smoothie Bowl:

  • 200g frozen mango 
  • 1/2 a banana 
  • 150ml plant milk 
  • 1 tbsp. of Maple syrup 
  • 1 scoop Vanilla Vegan Protein Blend 
  • 1 tbsp.Vegan Liquid Omega 
  • 1 handful ice 

Revitalizing Superfood Smoothie:

  • 1 scoop Revitalising Superfood Blend 
  • 200ml coconut water 
  • 1 apple 
  • 2 carrots 
  • ½ cucumber 
  • 2 celery stalks 
  • ½ lemon (juice) 
  • Handful ice cubes


If you’re looking for even more, check out our round up of 23 more protein shake recipes.

Take Home Message

While the Smoothie Diet may be a quick way to lose weight, it can be difficult to eat only one solid food meal a day for three weeks. Following a recipe that includes fruits and veggies, a protein source and healthy fat is the best way to make a healthy smoothie. They can be a part of any healthy eating plan and keep you feeling satisfied.

Looking for some more expert nutrition advice?


Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Claire Muszalski
Writer and expert
View Claire Muszalski's profile

Claire is a Registered Dietitian through the Academy of Nutrition and Dietetics and a board-certified Health and Wellness Coach through the International Consortium for Health and Wellness Coaching. She has a Bachelor of Science in Biology and a Master’s degree in Clinical Dietetics and Nutrition from the University of Pittsburgh.

Talking and writing about food and fitness is at the heart of Claire’s ethos as she loves to use her experience to help others meet their health and wellness goals.

Claire is also a certified indoor cycling instructor and loves the mental and physical boost she gets from regular runs and yoga classes. When she’s not keeping fit herself, she’s cheering on her hometown’s sports teams in Pittsburgh, or cooking for her family in the kitchen.

Find out more about Claire’s experience here.