What is the Smoothie Diet? 7-Day Smoothie Diet Plan For Rapid Weight Loss Included

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The smoothie diet (also known as 21-Day Smoothie Diet) consists of swapping two of your meals daily with smoothies and enjoying whole foods for your other meal, plus two snacks.

Unlike other weight loss plans, the Smoothie Diet is easy to stick to as it takes less than 50 seconds to create a smoothie, and many of them taste like dessert, like the chocolate cherry smoothie.

According to the creator, Drew Sgoutas, a certified health coach and nutrition expert, eating healthy doesn’t have to be complicated. The secret to weight loss is just consuming whole food while avoiding processed stuff.

The 21-day Smoothie diet came into existence just because Drew was trying to make the meal prep as simple as possible for his clients.

21-Day Smoothie Diet focuses on three things:

  1. Reducing the number of calories you consume daily
  2. Boosting critical nutrients, you need to stay healthy & lose weight
  3. Making dieting enjoyable so that you stick with it

The smoothie diet has helped over 20,000 people worldwide lose weight. In this article, you will learn more about the Smoothie diet, what you can eat on the Smoothie diet, benefits & drawbacks of the diet, and a 7-Day Smoothie Diet Plan:


Foods to Eat & Avoid in Smoothie Diet

To put it simply, nutrient-dense foods like fruits and vegetables are allowed in the smoothie diet, while processed foods should be avoided at all costs.

Foods to Eat

  • Vegetables: Watercress, chinese cabbage, chard, beet greens, parsley, spinach, chicory greens, collard greens, turnip greens, mustard greens, chive, kale, broccoli, arugula, scallion, cabbage, carrot, turnip, leek, sweet potato, etc
  • Fruits: Apples, blueberries, bananas, oranges, dragon fruit, mango, avocado, lychee, pineapple, strawberries, durian, cherries, olives, kiwi, watermelon, guava, peaches, grapes, pomegranates, grapefruit, etc
  • Nuts and seeds: almonds, walnuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, macadamia nuts, etc
  • Poultry: chicken, duck, turkey
  • Eggs: chicken, quail, and duck eggs
  • Dairy: cheese, yogurt, milk
  • Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper
  • Healthy fats: Extra virgin olive oil, olives, and avocado oil
  • Unsweetened cocoa powder, unsweetened coconut flakes, vanilla extract, granola, honey, etc

Foods to Avoid

  • Sugar-sweetened beverages & added sugar: No more soda, candies, ice cream, table sugar, syrup, and baked goods
  • Refined grains: White rice, tortillas, white bread, pasta, chips, crackers, etc
  • Fried foods: French fries, mozzarella sticks, donuts, fried chicken, fish sticks
  • Processed foods: Cookies, chips, pretzels, baked goods, etc
  • Processed meat: Bacon, ham, pepperoni, cold cuts, salami, etc
  • Refined oils: Soybean oil, canola oil, cottonseed oil, grapeseed oil, etc
  • Processed meat: Processed sausages, hot dogs, deli meats, beef jerky, etc
  • Highly-processed foods: Fast food, microwave popcorn, granola bars, etc

Benefits of the Smoothie Diet

  1. Increases Your Nutrient Intake: Almost all the smoothies are prepared using healthy ingredients rich in nutrients. You are literally combining and consuming several nutrient-dense vegetables and fruits in one drink.
  2. Leads To Weight Loss: Smoothies are rich in fiber, nutrients, lower your daily sugar consumption, and help you maintain calorie deficit effortlessly.
  3. No More Calorie Counting: In almost all diet plans, you need to count calories, carbs, protein intake, etc. In the smoothie diet, you are consuming healthy ingredients only, and the smoothies are designed to supply you with the right amount of calories needed for weight loss.
  4. Rich in Fiber: Most smoothies are made from vegetables and fruits, and they are relatively high in fiber
  5. Detoxifies Body: Most of the processed foods you normally consume are full of chemicals that are harmful for your body. By following the smoothie diet, you are taking a break from processed foods and allowing your body to detoxify itself.
  6. Boost Energy Levels: By drinking smoothies, you are consuming several nutrient-dense fruits and vegetables in an easily digestible form, perfect for keeping your energy level high.
  7. Improve Gut Health: Fiber is essential for maintaining a healthy gut. Most smoothies are rich in fiber.
  8. Help you Sleep Better: Magnesium promotes relaxation and restful sleep. The smoothie diet includes ingredients like bananas, spinach, avocado, etc (rich sources of magnesium).
  9. Easy to Follow: It takes less than 50 seconds to create a smoothie, and most of them taste fabulous. Even if you decide to follow the diet for only a month, chances are you will keep consuming smoothies, not because of the nutrient content but because of the taste.

Drawbacks of the Smoothie Diet

  1. Too much Sugar: Most smoothies contain multiple servings of fruits and high-sugar ingredients, such as honey or granola. This improves their taste, however, the amount of sugar increases tremendously and is not suitable for everyone.
  2. Risk of Nutrient Deficiencies: Replacing two meals with smoothies and consuming one solid meal may increase the risk of nutritional deficiencies. Even though most smoothies contain nutrient-dense ingredients, they still omit many foods generally included in a balanced meal, such as whole grains, healthy fats, and lean proteins.
  3. Restrictive: You are replacing two meals with smoothies and can only consume healthy food. That’s kinda too much restrictive. You may not feel this way since most of the smoothies taste good. But this is the case.
  4. Unsustainable: Following the smoothie diet for a few weeks will result in rapid weight loss, but in the long run, it’s too restrictive.

7-Day Smoothie Diet Plan

You have to take ingredients from the table mentioned below and make smoothies.

To make smoothies, all you need to do is put all the ingredients in a blender & blend them for 50 seconds, or until you get the smooth and creamy drink.

Depending on what you prefer, you can add or delete items too. For example, you are training daily along with following the smoothie diet. To keep your protein intake on point, you can just add whey protein to the smoothies. However, make sure you don’t overdo it.

To successfully lose weight in 7 days, stick to the ingredients on the list as much as you can.

Here’s a 7-Day Smoothie Diet Plan:

Day 1

1 Tbsp Almond Butter1 Apple1 Cucumber
1 Cup Of Kale1 Orange2 Kale Leaves
Half Cup Of Normal Water½ Cup Pineapple Slices2 Medium-Sized Celery
¼ Cup Of Frozen Berries3 Kale Leaves1 Peeled Lemon
¼ Cup Pineapple SlicesHandful Of Mint1 Apple
¼ Cup Non-Fat Yogurt1 Tbsp Cinnamon

Day 2

½ Cup Of Almond MilkHalf Cup Of Coconut Water1 Cucumber
2 Celery Stalks½ Cup BerriesHandful Of Parsley
1 Cucumber¼ AvocadoHalf Cup Water
3 Leaves Of Kale4 Tbsp Of Lemon Juice2 Tbsp Aloe Vera Juice
Half Apple1 Tbsp Flax Seeds5 Tbsp Of Lemon Juice
Half Cup Of Sliced Pineapple

Day 3

3 Green Tea Bags3 Carrots1 Cucumber
1 Cup Of Blueberries
2 TomatoesHandful Of Spinach
Half Cup Fat-Free Yogurt2 Cucumbers1 Banana
3 Tbsp Of Flax Seeds1 Piece Of Ginger1 Avocado
Half ¼ cup of water1 Tbsp Of Cinnamon
A Handful Of Almonds

Day 4

Half Piece Medium-Sized Mango1 Cup Blue Berries1 Apple
1 Cup Of Oats5 Stalks Of Spinach1 Cup Pineapples
Half Cup Non-Fat Yogurt2 ApplesHandful Of Mint
Half Cup Of Water1 Piece Of Ginger2 Stalks Celery
½ Cup Unsweetened YogurtHalf Cup Of Water

Day 5

2 Oranges1 Sweet Potato1 Banana
1 Cup Of Pineapples1 Cucumber5 Leaves Spinach
3 Tbsp Of Lemon Juice1 Apple1 Cup Almond Milk
Handful Of MintHalf Cup Of Natural YogurtHalf Medium-Sized Avocado
Half Cup Of Water¼ cup of water
1 Tbsp Cinnamon

Day 6

2 Tbsp Of Lemon Juice1 Cucumber1 Cup Blueberries
2 Celery Stalk2 Celery Stalk¼ Cup Mango
2 Cups Of Coconut WaterHalf Green Apple1 Avocado
¼ Cup Of Pineapple¼ Cup Almond Milk2 Tbsp Of Lemon Juice
1 Piece Of Small-Sized Ginger Root1 Cup PineappleHalf Cup Of Coconut Water
¼ Cup Of Water

Day 7

2 Tbsp Of Lemon2 CarrotsHalf Cup Of Almond Milk
1 Cup Of Blue Berries1 Cucumber3 Celery Stalks
4 Leaves Spinach1 OrangeHalf Cup Pineapple
1 Tbsp Of Flax Seeds2 Apples1 Apple
1 Tbsp Of Cinnamon5 Kale Leaves1 Cucumber
1 Cup Coconut WaterHalf Water Cup5 Kale Leaves
1 Tbsp Of Cinnamon

On the Smoothie Diet, you can eat one solid meal per day and two snacks too.

Moreover, solid meals should consist mostly of whole foods, and snacks should be low in sugar and high in fiber, no more than 200 calories per serving.

According to Drew, the Smoothie diet works by creating a calorie deficit. The 21-Day Smoothie Diet Plan provides a total of around 1,500 calories per day.

You will be expending more calories than you consume each day. You can try the 21-Day Smoothie Diet Challenge created by Drew Sgoutas CHC, AADP, by clicking here.

Moreover, the diet encourages a variety of nutrient-dense foods, like fruits, vegetables, and nuts, all of which are high in fiber. As a result, most of the smoothies are incredibly filling.

This program also includes 36 fat-melting meal replacement smoothie recipes, shopping lists for each week, 3-day smoothie detox (one of Drew’s clients even lost 3 lbs/3 days on the detox program), and a quick start guide.


The Smoothie Diet, to some extent, is really healthy if you think about it. You are consuming vegetables and fruits daily. You are also avoiding processed food and junk food. Moreover, the Smoothie diet is simple to follow.

It takes less than 50 seconds to create a smoothie, and most of them are filling and taste incredible. The smoothies taste so good that even after reaching your weight loss goal, you will keep on drinking them just for the taste.

However, before you start the smoothie diet, consult with your healthcare provider or a registered dietitian, especially if you have an underlying health condition., to ensure you are physically fit to try a new diet.

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Hi, I am Rudra, a computer engineer, and a certified procrastinator. I started FitnessGained in 2018 to help me stay fit despite all my desk time. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay fit & more. Our motto is "Reaching True Potential with Effort."

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