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7 Day Smoothie Weight Loss Diet Plan: 21 Perfect Smoothie Recipes to Help You Reach Your Goals

Why Smoothies are a Game-Changer for Weight Loss

Smoothies are one of the best ways to lose weight and get healthy. These smoothie weight loss recipes are low in calories, high in nutrients, filling and convenient. I have found through my own weight loss journey and in coaching clients that replacing one or two meals a day with a nutrient-packed smoothie is a simple hack that can turbocharge your results. When sipping a delicious smoothie, it is easy to get all your daily nutrients without feeling deprived. Some key reasons smoothies help you lose weight include:

1. They are High in Fiber

It should come as no surprise that many of the fruits and vegetables we commonly see used in smoothies are packed with fiber. In my opinion, Fiber is the key to seeing any long term success on your weight loss journey. The main reason I say this is because fiber keeps you full for hours. This helps with portion control and naturally leads to eating less throughout the day. Some of my favorite high fiber smoothie ingredients include berries, spinach, kale, chia seeds, ground flaxseed and avocado.

2. They are Low in Calories

With mindful portioning and by choosing low calorie smoothie ingredients like leafy greens, fruit and veggie juice over dried fruits or full fat dairy, it is easy to create smoothies under 300-400 calories that can replace an entire meal.

3. They Boost Metabolism

Certain smoothie ingredients like green tea, ginger and turmeric have thermogenic properties that can give your metabolism a boost and help convert more calories to energy instead of storing them as fat.

Getting Started with the 7 Day Smoothie Weight Loss Plan

Now that you understand why smoothies are so effective for health and weight loss, it’s time to dive into the 7 day plan! Each day features 3 delicious smoothie recipes chosen for their nutrient profiles, taste and ability to keep you full. Feel free to modify recipes to your preferences, just keep portions in check if weight loss is your goal. Let’s get started!

Day 1:

Strawberry-Banana Protein Smoothie

This staple smoothie gets a protein boost from Greek yogurt and hemp seeds to keep you satisfied until lunch.

Ingredients:

  • 1 cup frozen strawberries
  • 1 banana
  • 1/2 cup plain Greek yogurt
  • 1 Tbsp hemp seeds

The strawberries provide fiber to keep you full. The banana supplies potassium and carotenoids for heart health. Greek yogurt is a source of protein and calcium for metabolism support, and is just an excellent addition to any of these smoothie weight loss recipes honestly. Hemp seeds add omega-3s and plant-based protein to sustain energy levels also.

Spinach-Avocado Smoothie

avocado smoothie weight loss diet

This is probably the healthiest smoothie I make on the regular. Creamy avocado and banana complement assertive spinach for a superfood packed morning drink.

Ingredients:

  • 1 cup frozen spinach
  • 1/2 avocado
  • 1 banana
  • 1 cup almond milk

Spinach is packed with vitamins A and K to aid detoxification. Avocado supplies healthy fats and fiber for appetite control. Banana provides potassium and vitamin C. Almond milk is low in calories with vitamin E.

Creamsicle Breakfast Smoothie

creamsicle weight loss smoothie

Orange juice, banana and coconut milk come together in this fruity orange creamsicle inspired blend. For many years, this smoothie weight loss recipe was the most popular among my clients, and a smoothie that they frequently made even after they achieved their weight loss goals. Trust me, it’s good!

Ingredients:

  • 1 cup orange juice
  • 1 banana
  • 1/2 cup coconut milk
  • Ice

Orange juice is loaded with vitamin C for a metabolism boost. Banana assists digestion. Coconut milk delivers medium-chain triglycerides to increase calorie burn. Ice gives it a frothy texture for slow sipping.

Day 2:

Cherry-Blueberry Oat Smoothie

cherry blueberry oat smoothie weight loss diet plan

Oats thicken this fiber-rich smoothie full of antioxidants from cherries and blueberries.

Ingredients:

  • 1 cup cherries
  • 1 cup blueberries
  • 1/3 cup rolled oats
  • 1 cup almond milk

Cherries and blueberries contain antioxidants to lower inflammation. Oats provide soluble fiber to slow digestion. Almond milk is low in calories with vitamin E.

Green Monster Smoothie

Spinach and kale are deliciously disguised by banana and berries in this verdant smoothie.

Ingredients:

  • 1 cup spinach
  • 1 cup kale
  • 1 banana
  • 1 cup berries
  • 1 cup water

Spinach and kale are packed with vitamins K and A for cell health. Banana assists digestion. Berries contain fiber and natural sugars for steady energy (really any kind of berries can be used here). Water keeps you hydrated which is important for weight loss and just all-round  health and maintaining bodily functions.

Piña Colada Smoothie

pina coloda weight loss smoothie diet plan

Pineapple, coconut milk and ginger give this tropical smoothie that coconut rum flavor without the booze.

Ingredients:

  • 2 cups pineapple
  • 1/2 cup coconut milk
  • 1/2 inch ginger

Pineapple contains bromelain for a metabolism boost. Coconut milk has MCTs to curb hunger. Ginger encourages healthy digestion and bloating relief. Together they give this indulgent flavor without extra calories.

Day 3:

Banana-Cocoa Soy Smoothie

banana cocoa soy weight loss smoothie diet

Creamy and rich from tofu and soymilk yet low in calories, this smoothie tastes like dessert for breakfast.

Ingredients:

  • 1 banana
  • 1/2 cup silken tofu
  • 1/2 cup soy milk
  • 1 tsp cocoa powder

Banana supplies potassium and resistant starch to control blood sugar levels. Tofu is loaded with protein to keep you full. Soy milk has calcium and plant-based protein. Cocoa powder contains antioxidants for heart and brain health.

Carrot-Apple Smoothie

Antioxidant-dense carrot and apple pair with ginger and turmeric for flavor and digestive benefits.

Ingredients:

  • 1 cup carrots
  • 1 apple
  • 1/2 inch ginger
  • Pinch turmeric
  • 1 cup water

Carrots are high in fiber and beta-carotene for eye health. Apples contain pectin for gut health. Ginger soothes an upset stomach. Turmeric supports liver function as a natural detoxifier.

Blackberry SmoothieBlackberry Smoothie

Fresh blackberries or frozen blend perfectly with banana and yogurt in this sweet berry treat.

Ingredients:

  • 1 cup blackberries
  • 1 banana
  • 1/2 cup plain Greek yogurt

Blackberries are packed with fiber and antioxidants for inflammation control. Banana provides potassium and easy digestion. Greek yogurt delivers protein and probiotics to balance blood sugar levels.

Day 4:

Mango Raspberry Smoothie

mango raspberry smoothie for weight loss

Fresh tropical mango shines through balanced with raspberry in this summery sipper.

Ingredients:

  • 1 cup mango
  • 1/2 cup raspberries
  • 1 cup coconut water

Mango provides vitamins C and A as well as fiber for appetite control. Raspberries contain antioxidants for heart health. Coconut water supplies electrolytes for hydration.

Peanut Butter Smoothie

Indulge your peanut butter craving in this satisfying smoothie balanced with banana and dark chocolate.

Ingredients:

  • 1 banana
  • 2 Tbsp peanut butter
  • 1/2 cup almond milk
  • 1/2 tsp cocoa powder

Banana assists digestion. Peanut butter delivers plant-based protein and fat to curb cravings. Almond milk has vitamin E. Cocoa powder adds antioxidants.

Anti-Inflammatory Beet Smoothie

Vibrant beet combines with berries, banana and citrus in this inflammation fighting smoothie.

Ingredients:

  • 1 small beet
  • 1 cup mixed berries
  • 1 banana
  • 1/2 orange

Beets lower inflammation with plant compounds. Berries contain antioxidants for cell protection. Banana adds potassium. Orange supplies vitamin C for immune support.

Day 5:

Jason Mraz’s Avocado Green Smoothie

green smoothie for diet weight loss

The singer loves this lush avocado and veggie packed smoothie for sustained energy. Jason Mraz, if you’re reading this I’d like to invite you over for some weight loss smoothies, if you catch my drift…

Ingredients:

  • 1/2 avocado
  • 1 cup spinach
  • 1 apple
  • 1 cup coconut water

Avocado delivers heart-healthy fats and vitamin E. Spinach is packed with vitamin K. Apple supports digestive and gut health. Coconut water contains electrolytes.

Kale Smoothie

Kale Smoothie

Peaches and oranges temper hearty kale in this deliciously green smoothie.

Ingredients:

  • 1 cup kale
  • 1 peach
  • 1/2 orange
  • 1/2 cup water

Kale contains vitamins A and K for whole body wellness. Peach provides vitamin C and potassium. Orange contributes immunity-boosting vitamin C. Water keeps you hydrated.

Cantaloupe Smoothie

Fresh cantaloupe provides natural sweetness to this thirst quenching summer smoothie.

Ingredients:

  • 2 cups cantaloupe
  • 1/2 lime
  • 1/2 cup water

Cantaloupe delivers vitamins A and C plus hydrating electrolytes. Lime adds flavor and aids absorption of nutrients from the cantaloupe.

Day 6:

Strawberry-Pineapple Smoothie

Creamy almond butter enhances the simple tropical flavors of berries and pineapple.

Ingredients:

  • 1 cup strawberries
  • 1 cup pineapple
  • 1 Tbsp almond butter
  • 1 cup almond milk

Strawberries and pineapple provide fiber, vitamin C and natural sweetness. Almond butter adds plant-based protein and healthy fats. Almond milk is low calorie.

Blueberry-Cranberry Smoothie

Kefir adds probiotics to this antioxidant rich smoothie bursting with berries.

Ingredients:

  • 1 cup blueberries
  • 1 cup cranberries
  • 1 cup kefir

Blueberries and cranberries contain antioxidants for heart and brain health. Kefir delivers probiotics to support a balanced gut microbiome.

Pumpkin Pie Smoothie

All the flavor of fall’s favorite pie in this nutritious pumpkin packed smoothie.

Ingredients:

  • 1 cup pumpkin puree
  • 1 banana
  • 1/2 tsp cinnamon
  • 1/2 cup unsweetened almond milk

Pumpkin delivers vitamin A, fiber and beta-carotene. Banana aids digestion. Cinnamon supports blood sugar control and metabolism. Almond milk provides calcium.

Day 7:

Chocolate-Banana Protein Smoothie

Power up with plant-based protein and antioxidant rich cocoa in this chocolate lover’s dream smoothie. This is probably my favorite of all the recipes on my smoothie weight loss list. Personally, I’m a chocoholic and can’t get enough of the delicious bean. This is my go-to smoothie on most days. Its simple, healthy, but most importantly it satisfies my chocolate cravings.

Ingredients:

  • 1 banana
  • 1 scoop chocolate protein powder
  • 1 cup almond milk

Banana boosts potassium. Protein powder satisfies hunger and preserves muscle mass. Almond milk has bone-supporting vitamin E.

Thermos-Ready Smoothie

Fill a thermos with this fiber, protein and immunity boosting smoothie for easy on-the-go sipping.

Ingredients:

  • 1 cup spinach
  • 1/2 avocado
  • 1 cup mixed berries
  • 1 scoop collagen peptides

Spinach delivers vitamins K and A. Avocado comprises heart-healthy fats. Berries contain fiber and antioxidants. Collagen supports joints, skin, nails and hair.

Berry-Kefir Smoothie

Berries combine with kefir’s probiotics for healthy gut and floral taste in the last day’s smoothie.

Ingredients:

  • 1 cup mixed berries
  • 1 cup kefir
  • 1/2 banana

Berries provide fiber and antioxidants. Kefir adds calcium and probiotics. Banana aids digestion.

Tips on How to Follow the Plan for Long-Term Success

Sticking to any new healthy eating plan takes commitment but it gets easier with time as habits are formed. Here are some tips for making the most of this 7 day smoothie weight loss plan:

1. Meal Prep Smoothie Ingredients

Take 20 minutes on Sundays to wash, chop and portion your weekly smoothie ingredients into freezer safe bags. Having everything prepped will prevent falling off track due to lack of time.

2. Stay Hydrated with Water

Drink a full glass of water before and after each smoothie to stay hydrated and feel fuller throughout the day. Dehydration can hinder weight loss efforts.

3. Add Greens Gradually

If you’re new to greens, start with just a handful and work up gradually to an entire packed smoothie over time as your palate adjusts. This prevents giving up due to taste aversions.

4. Note Non-Scale Victories

Notice increased energy, better sleep, smaller waist size and mood improvements in addition to the number on the scale. This keeps you motivated on weeks when pounds are slow to budge.

Conclusion

I hope you have found this comprehensive 7 day smoothie weight loss plan helpful! Smoothies provide nutrients, taste, and convenience on your health journey. Feel free to modify recipes as needed and add your own creative combinations. With time and consistency, smoothies can become a lifestyle that supports lifelong health rather than a temporary diet. Be patient, trust the process and most of all enjoy your new healthy smoothie habit!

Frequently Asked Questions (FAQ)

Q1. Are smoothies a good way to lose weight?

Yes, smoothies can absolutely be an effective way to lose weight when part of an overall healthy lifestyle. When replacing higher calorie meals or snacks, smoothies allow you to get the nutrients your body needs while staying within a calorie deficit. Opt for low calorie ingredients high in fiber, protein and healthy fats to feel full throughout the day. Be sure to watch portions and choose whole foods over juice. Our smoothie weight loss recipes provide everything you need to know about how to maximize your weight loss results while enjoying delicious and healthy foods.

Q2. How to lose 3 kg in a month?

To safely and healthily lose around 3kg (6.6lbs) per month, aim for a 500-1000 calorie daily deficit through diet and exercise. Focus on whole foods like lean proteins, fruits/veggies, healthy fats and grains/starches. Drink plenty of water and get 7-9 hours of sleep per night. Also build in 30 minutes of moderate cardio most days such as walking, dance or swimming. Consistency is key – don’t be disheartened by plateaus as your body adjusts.

Q3. How to lose 1kg per week?

A typical healthy rate of weight loss is 1-2lbs (0.5-1kg) per week. To lose 1kg weekly, you’ll need a calorie deficit of roughly 500-1000 calories per day through diet and exercise. Emphasize lean proteins, whole grains, produce and healthy fats while limiting processed foods, sugar and saturated fat. Aim for 150mins of moderate cardio and strength training 2-3x weekly. Proper hydration, managing stress and getting quality sleep will also support healthy fat loss at this pace.

Q4. What is the 30 30 30 rule for weight loss?

The 30-30-30 diet principle advises basing each meal around 30% protein, 30% carbohydrates and 30% unsaturated fats. Protein and fiber-rich carbs like fruits/veggies leave you feeling full for longer to naturally reduce calories. Monounsaturated fats from sources like olive oil, avocado and nuts are heart-healthy. Sticking to these proportions helps control blood sugar, balance hormones and optimize metabolism for weight loss when combined with regular exercise.

Q5. Is 40 30 30 good for fat loss?

Yes, the 40-30-30 plan can be effective for fat loss when calories are managed. It involves getting 40% of daily calories from high-quality protein sources, 30% from healthy complex carbs and 30% from monounsaturated fats like olive oil. Focusing on protein and monounsaturated fats leads to greater feelings of fullness on fewer calories. This macronutrient breakdown provides fuel for muscle retention during fat loss through diet and exercise. Just be sure total calorie intake supports your weight goals for safe, sustainable results.

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You will get one free email each week containing the latest and greatest health related news. Tailored just for you. We will never send spam or sell your data to 3rd parties.