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LOSE WEIGHT • FEEL AMAZING
THE SMOOTHIE DIET – © Drew Sgoutas
Drew Sgoutas, CHC, AADP
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© Drew Sgoutas. All Rights Reserved
This information is for your personal use ONLY. You cannot distribute, copy, reproduce, or otherwise sell this product or information in any form whatsoever, including but not limited to: electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved. * Important Health Disclaimers Please note that while I am a nutrition expert, I am not a doctor. This program is not intended to diagnose, treat, cure or prevent any disease and is not intended to be a substitute or replacement for any medical treatment. If you have ANY pre-existing health conditions, please seek the advice of a healthcare professional before starting this program. Also, the recipes in this program contain many different ingredients including nuts and seeds. If you have any food allergies, please carefully read each recipe so you know what you can and cannot have. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.
Table of Contents Welcome to The Smoothie Diet! .......................................... 1 Weight Loss 101 ..................................................................... 3 How Many Calories A Day? .................................................. 6 Blender Guide ........................................................................ 9 Shopping Guide ................................................................... 10 Shopping Swap Guide ........................................................ 12 The Power of Prep! .............................................................. 13 Making Smoothies ............................................................... 14 Storing Smoothies ............................................................... 15 The 21-Day Plan ................................................................... 17 Optional Flex Days .............................................................. 18 What Foods To Eat ............................................................... 19 What Foods To Avoid ......................................................... 20 Mindful Snacking ................................................................ 23 The 21 Day Schedule .......................................................... 24 After the 21 Days ................................................................. 26 Smoothie Diet FAQ ............................................................. 27 Smoothie Recipes ............................................................... 32 Week 1 Shopping List ........................................................ 3 3 Week 1 Smoothie Recipes .................................................. 34 Week 2 Shopping List ........................................................ 4 6 Week 2 Smoothie Recipes ................................................. 47 Week 3 Shopping List ........................................................ 5 9 Week 3 Smoothie Recipes ................................................. 60
Welcome to The Smoothie Diet! Welcome to The Smoothie Diet! I’m so happy to have you on board and can’t wait to hear about your amazing results. I released the original Smoothie Diet about a year ago and the response has been incredible and overwhelming. The emails I get each and every day from people that have completely transformed their lives is what I live for. In my heart though, I knew I could make the program even better. I have taken feedback and questions I get regularly and worked them directly into this new version. I have tweaked the smoothie recipes, rearranged some of the ingredients and overall streamlined the whole diet to be more effective and easier to follow. One big change is the diet is now 21 days instead of 5 weeks. I know it’s important to see results as quickly as possible so instead of having a “Warmup” week like I did in the first version, I now have you jump right in to start losing weight as quickly as possible. For those of you that feel this may be too much of a change too fast, I have also provided an option “Flex Week” you can start with. In addition I have included a new optional 3-day detox which will help clear out your body and get it ready for the diet. This diet is extremely flexible so even though this program is 21 days you can continue using it for as along as you want to lose as much weight as you want. I have included a section that explains how. One of my customers has lost almost 70lbs by continuing to follow the program for several months. Dramatic weight loss is only one of the numerous benefits you’ll get from this diet. How would you like more energy, clearer skin, better sleep, clearer thinking, stabilized blood sugar?...I can keep going. The benefits of green smoothies are almost endless. But you probably know that already or you wouldn’t be here :) The
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Please Read This Whole Guide! If you’re anything like me, you probably want to skip this intro and just get to the good stuff! Well, hold on! Chances are that if you have any questions they are probably answered in these first few sections. It’s not that long of a read and it’s important for you to understand a lot of the core concepts so no skipping! Plus you’ll get to impress your friends and family with weird nutrition facts :) So again I want to welcome you to the program and congratulate you on making an incredibly important decision to improve the quality of your life!
Drew Sgoutas, CHC, AADP Certified Health Coach & Nutrition Expert Member Of The American Association Of Drugless Practitioners Creator of The Smoothie Diet
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Weight Loss 101
In this section I want to cut through a lot of the diet myths out there and give you the truth about food and weight loss. It’s actually not as complicated as everyone seems to make it. I’m going to make this short and to the point so you can remember this and make better lifestyle and eating decisions every day.
Are Carbs Making Me Fat? I can’t tell you how many times I hear people say “I can’t have smoothies because they are too high in carbs”. Yes, fruits are a source of carbs and the sweeter they are, the more carbs they tend to have. BUT, carbs are not the problem. The problem is sugar, more specifically glucose. The reason carbs get such a bad rap is because in your body carbs are broken down into glucose which is partially released in the blood to be used as energy. Some of the glucose also gets stored directly in your muscles and a limited amount gets stored in your liver. Now the confusion lies in the fact that any excess glucose that is not used by the body is stored as fat. So people make the conclusion that eating too many carbs leads to gaining fat. What isn’t discussed however, is the TYPE of carbs and the SPEED at which they are broken down into glucose which directly influences fat storage. Carbs come in two forms, simple and complex. Simple is just what it sounds like, they are broken down rapidly and poured right into your blood stream. This includes table sugar (sucrose), fructose (found in fruit - more on this in a minute!) and lactose found in milk. Complex carbohydrates have sugar in them but are balanced out by a hefty does of fiber that slows down the absorption of the sugar in your body. So instead of that quick glucose spike, you get a slow release and your body has more time to use up the energy instead of storing it as fat. The problem is that a lot of complex carbohydrates are refined which removes the fiber component and makes the sugar hit your blood faster. This includes any products made with refined flour (white bread, snacks, cookies, etc) and white rice. Did you know white rice is just brown rice with the healthy part removed!? See, you’ve learned something already and we’re only on page 3! The
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So the important thing is to stick to complex carbs that are broken down slowly by the body. These include brown rice, quinoa, sweet potatoes, oats, beans, and lentils. The other great thing is that because they break down slower, they will keep you full for much longer than simple carbs will.
So What About Fruit Sugar? So now you are probably wondering since fruit has sucrose which is a simple carb, won’t that cause excess fat storage? Well, the short answer is NO! The great thing about fruit is that it is also comes with a hefty dose of fiber which slows down the release of glucose in your blood stream. You would have to eat about 5 apples to match the sugar in one can of soda and it still wouldn’t be released into you blood as quickly. AND, fruits are packed with vitamins and nutrients your body uses to fight aging, prevent diseases, keep your organs healthy, and much more. Not to mention with smoothies, we are adding a lot of extra fiber (and nutrients) in the form of leafy greens and complex carbs.
Insulin And Diabetes When glucose hits the blood stream, the body released insulin to help carry all that glucose to where it needs to go. The problem is that if you are pouring too much glucose into your blood too fast, your body cannot release enough insulin to keep up and eventually malfunctions. This is Diabetes. When your insulin stops working effectively, you end up with excess sugar floating in your blood stream and this causes all sorts of health complications which can lead to limb amputation and even death. The truly scary thing is that more and more simple carbs are getting put on the grocery store shelves every day and most people don’t know any better. Sugar is being hidden in almost every packaged food. The incidences of diabetes is at an all-time high and it is directly related to the amount of sugar in all our food as well as the removal of all the nutrients due to over-processing. While the easiest way is to avoid packaged foods altogether, if you must buy from the shelf, look at the ingredients. If SUGAR is one of the first few ingrediens on the label, put it back! Ideally you don’t want ANY added sugar in the products you buy. The
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What About Fat? You’ve probably heard by now that fat is actually good for you. This is also true to some degree. Unsaturated healthy fats are found in things like avocados, nuts, fish, olive oil, flax seeds, and eggs. Saturated fats used to be a sworn enemy but there is new research that in moderation they are also healthy for you. Coconut oil in particular is a saturated fat but has some amazing health benefits. And then you have Trans-Fat which is 110% bad for you. Seriously, this will kill you. While this is slowly being taken out of foods, it is still found in a lot of packaged snacks and cookies. It’s also in a lot of fast food. I would hope if you are reading this book, you know to stay clear away from fast food. So stick to a good dose of healthy fats and little unprocessed saturated fats here and there and you should reap all the health benefits. (See page 19 for a list of healthy fats)
How Much Protein Do I Need? Protein is vital for muscle repair, brain function, and many other things. The amount of protein you need per day is based on how active you are. If you workout regularly and expend a lot of energy then you will need more protein than someone who is mostly sedentary. I tell most people to start at about 50 grams per day. If you are very active you can increase this by 10-20 grams. 4oz of chicken breast has about 35g of protein so including a little lean protein with each meal and snack should make it easy to get what you need. This also helps keeps you satisfied longer. If you are vegetarian or vegan, it is a little harder to get that amount of protein. 1 cup of cooked beans has between 15-20 grams of protein. You can also look at adding a plant based protein powder to your smoothies. On that note, if you do eat meat but are still finding it hard to get enough protein in your day, you can also add a scoop of protein powder to your smoothie to up your daily protein.
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How Many Calories A Day? The last thing I want to talk about is calories. It’s important to understand that no matter how healthy you are eating, if you eat more calories a day then you’re burning then you will gain weight. The only way to lose weight is to create a calorie deficit where you are burning more calories a day than you are consuming. The reason why most people continue to gain weight is they don’t know two things: 1. How many calories they need in a day to lose weight 2. How many calories they are actually eating in a day. If you want to lose weight, this is very important to get a handle on. So to figure out how many calories you need we are going to use something called the Harris Benedict formula. It multiplies your BMR (basal metabolic rate) by your current activity level. So first we need to get your BMR:
1. FIRST CALCULATE YOUR BMR: Use pounds for weight, inches for height, and years for age BMR for men = 66 + (6.2 x weight) + (12.7 x height) - (6.76 x age) BMR for women = 655.1 + (4.35 x weight) + (4.7 x height) - (4.7 x age) So for example, a 40-year-old, 150 pound, 5 foot 3-inch-tall woman would be: 655.1 + (4.35 x 150) + (4.7 x 63) - (4.7x40) = 1,415.7.
2. THEN MULTIPLY THE BMR BY THE ACTIVITY LEVEL: 1.2 = sedentary (little to no exercise) 1.375 = lightly active (light exercise 1-3 days per week) 1.55 = moderately active (moderate exercise 3-5 days per week) 1.725 = very active (hard exercise 6-7 days per week) 1.9 = extra active (very hard exercise/training or physical job) So the same 150-pound woman who is “sedentary” would burn this many calories: 1415.7 (BMR) x 1.2 (activity level) = 1698.84 (calories/day to maintain current weight)
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So now that you have your daily calorie expenditure you simply create a calorie deficit for weight loss. So for example, if the woman in the previous example eats roughly 1700 calories per day she will neither gain or lose any weight. She will be eating exactly what she is burning. But, if she eats anything over 1700 calories, she will gain weight. And likewise, if she eats under 1700 calories she will lose weight. Now the next thing to know is that 1 pound = 3500 calories. So if you want to burn off a pound, you will need to create a 3500 calorie deficit. You obviously can’t do that in one day but you can do that over a few days, weeks or months. For example if the woman above consume 1200 calories per day she would be creating a 500 calorie deficit per day. So she would lose 1 pound per week (500 x 7 = 3500). Now that may not seem like a lot but remember we calculated her activity level as “sedentary”. If we just add a small amount of activity like going for a walk 1-3 times per week now we’re at the next activity level in the formula which takes her daily calorie needs up to almost 2,000 so at 1200 calories per day she has a 800 calorie deficit which means she can lose almost 1 pound every 4 days. So you can see how cutting back on your calories and adding a small amount of activity can drastically change how much weight you can lose. The Smoothie Diet program is based on roughly 1500 calories per day. That is where I start with all my clients. I usually don’t suggest going down to anything less than 1200 calories and even that is a bit too low. Going too low with your calories can be dangerous and cause a dramatic drop in energy levels. 1500 calories is the perfect starting place for the majority of people.
All Calories Are Not Equal One final word about calories. A calorie is not a calorie. 500 calories of packaged processed food is not the same as 500 calories of real whole foods. Chemical laden packaged processed food lacks any nutritional value so while you are filling up on calories, your body is not getting any of the nutrients it needs. This is why many people get sick all the time, have no energy and look a lot older than they actually are! Their bodies are simply not getting the nutrients they needs. Stick to whole REAL foods and you’re on you way to a slimmer, healthier, younger looking you!
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Meet Your Greens Over the next 3 weeks you will be using a number of different greens. Some are more mellow than others. Spinach is the most beginner-friendly green for smoothies while Arugula is probably the strongest green on the list.
Spinach Spinach is most people’s go-to green for smoothies. The delicate taste is barely noticeable when mixed with very little fruit.
Chard
Chard comes in different varieties. Green chard is the one used here and has an earthy flavor to it. Swiss chard can also be used but has a slightly stronger flavor.
Romaine
Romaine is another great “beginner” green. Romaine has a lot of nutrients and has a mellow flavor that blends well in smoothies.
Bok Choy
Not many people think of adding Bok Choy to smoothies but it’s a great source of nutrients and has a very mellow taste so it’s barely noticeable in smoothies.
Kale
Kale is a power green packed full of nutrients. It’s slightly bitter taste is balanced out by stronger tasting fruits and ingredients.
Arugula
Arugula has a strong peppery taste that needs to be balanced out by sweeter tasting fruits. I recommend using baby Aurugula if you can find it because it has a more mild taste.
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Blender Guide
What I Use
Most blenders these days can make smoothies but if you have one from 20 years ago, chances are you will need to upgrade. The best blender should have a high power motor of a very minimum of 500 watts. The higher the power, the easier it will be for you to crush frozen fruits and ice and the better and creamier the results will be. Think of this as an investment in a lifetime of health. Here are my top picks. To find them, just do a quick search for the name on Amazon.
VITAMIX 5200 This is a workhorse of a blender and puts the “smooth” in smoothie. I have owned this for years and I have never had any issues with it. You won’t have any trouble blending anything with this blender. You can make smoothies for your entire lifetime so you want a blender that will last with you. PRICE: $412
BLENDTEC TOTAL BLENDER Blendtec is up there with Vitamix. Blenders like this are an investment in your health and should be seen as a one-time expense that will last you for years and years. Having to replace a cheaper blender several times will quickly add up to this cost so why not get it right the fist time. PRICE: $400
NUTRIBULLET Nutribullet has two models. The base model is great but I recommend the RX which has a stronger motor and will blend better. Just make sure you get the large container with either version. BASE MODEL :$69 RX MODEL: $149
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Shopping Guide Here are a few tricks and tips to make shopping cheaper, faster, and easier. In general look for fruit that is either in season or frozen. If you can’t find something, use the Swap Guide on page 12 to get an alternative. BUY IN SEASON —Out-of-season produce that had to be flown in from the Southern hemisphere will cost several times more per pound. You can check online to see what produce is currently in season in your area. BUY WHOLE — Precut and prewashed fruit and packaged veggies come with an additional cost; weigh convenience against your budget. BUY IN BULK AND FREEZE — Make sure that you’re really going to use the fruits and that they can be frozen! COMPARE PRICES — Check your local newspaper, in-store and on-line for store specials and coupons that can cut food costs. STICK TO THE LIST — For the smoothies, refer to the shopping list provided and don’t go grocery shopping when you’re hungry!
Fresh vs Frozen
Wondering which one is nutritionally healthier? Well, you may be surprised to know that frozen produce may be healthier than some of the fresh ones sold in supermarkets. That’s because frozen fruits and vegetables are first blanched to kill bacteria and inactivate enzymes that degrade foods and then quickly frozen to lock in the nutrients. On the other hand, produce that is transported around the country are picked before they ripen and thus, before they have time to reach their full nutrient ‘potential’. Moreover, they are also exposed to a lot of heat and light during transportation, which destroys delicate vitamins and minerals.
Storing Fruits And Vegetables As I’m sure you know, greens can wilt and spoil before you have a chance to use them. So, here are a few tricks to keep your leafy greens fresh for as long as possible: The
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1. Keep fruits and veggies in separate drawers in the fridge to prevent spoilage due to ethylene build-up. This odorless, harmless and tasteless gas produced by fruits and vegetables will speed up the ripening process. 2. Place your greens in plastic tubs lined with paper towel as soon as possible after purchasing them. Cover the greens with more paper towel before closing the lid. Excess moisture is the #1 reason greens go bad quickly. 3. Make sure that your tubs do not touch the sides of the fridge since the delicate greens may freeze and get all mushy once you try to use them. Storage times vary depending on how fresh your produce was but here’s a rough guide: Most lettuces: 3 to 5 days (if kept relatively dry) Chard, Bok Choy and Kale: 4 to 5 days Baby spinach and mixed greens: 3 to 4 days. Avocados — To prevent your avocado from turning brown, keep the pit inside the half you want to keep. Or mash the avocado, add some fresh lemon juice and freeze. Bananas — Remove them from your shopping bag as soon as possible to slow down the ripening process. You can also cut them in slices and freeze for later use if they are too ripe. Melons — Remove the seeds and pulp in the middle (if you bought only half of a melon) to prevent your melon from getting mushy. Pears — If ripe, store in the fridge. To speed up the ripening process, store in brown paper bags. Watermelons — Cut in large chunks and store in airtight containers in the fridge. The
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Shopping Swap Guide There are a lot of reasons why you may need to swap out one ingredient for another. The good news is that smoothies are super flexible and there are a lot of options if you want to substitute one ingredient for another. Here are some guidelines to follow.
Green Substitution You can really use any green you want in any of the smoothies. You will find that some greens are a little more “green” tasting than others. Kale for example has a stronger taste than spinach. Arugula is probably the strongest tasting green used in the program. The one thing I want you to do is vary the greens you have so for example don’t use spinach 3 smoothies in a row. It’s very common to see mixed dark greens in the store now. I like to buy one called “Power Greens”. You can also throw a handful of this in your blender instead.
Fruit Substitution BANANAS: Avocados are less sweet but will give you the same creamy texture ORANGES: Clementines, Tangerines PINEAPPLE: Oranges, mangos, peaches PEAR: Peaches, Apples, Plums MELON: Any Other Melon MANGOES: Papaya, Peaches
PAPAYA: Peaches, Mangoes BERRIES: Any Other Berries DATES: Figs or Prunes PUMPKIN PUREE: 1/2 Ripe Pear or Green Apple
Liquid And Nut Butter Substitution You can use any liquid but keep in mind the consistency. Almond milk and coconut milk can be used interchangeably because they both add a creamy texture. Instead of coconut water you can use regular water but this will also make it less sweet. Nuts can also be used interchangeably. Instead of Peanut Butter you can use almond or cashew butter. The
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The Power of Prep! Prepping ahead is the key to your success! Don’t let your busy schedule keep you from sticking to the Smoothie Diet program. Here’s how to save valuable time on your smoothie making. Prepare ingredients for several smoothies at a time. Use my shopping list to buy all your ingredients in bulk — this will cut down on trips to the store. Clean the produce by cutting off the stems’ ends of your greens and removing any ‘not-nice looking’ outer leaf — don’t wash the greens. Then, separate equal proportions of the ingredients into daily unsealed bags to be stored in the fridge for use within the week. This way, it will make it more convenient for you to gather the ingredients prior to blending. Place other ingredients in small jars. If you’re going to use seeds, nuts, or cinnamon powder in your smoothies, remove these condiments from their bag and store in a small jar. This will make it easy (and less messy) for you to scoop out the ingredients when you need them — no more opening and closing each bag. Freeze your fruits. Stock up on fresh fruits and store them in the freezer—no more going to the market every week. Spread out the fruits on a plate and leave in the freezer for 2 hours or so — this will prevent them from clumping together. Once frozen keep in an airtight container or freezer bag. If a recipe calls for fresh fruit, throw the bag in some warm water to quickly thaw the fruit before blending. Inaugurate a ‘smoothie station’ in your kitchen. Place your blender and dry smoothie ingredients close to each other, preferably on your counter top. You’ll have everything handy when you need to make your smoothies. The
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Making Smoothies Making smoothies is pretty straight forward. Throw everything in a high powered blender and hit the button until it looks like a smoothie! There are some things you need to know though to get the best results.
Order of Ingredients Always add the liquid first. You can’t blend anything without a liquid base. I like to add my greens to the liquid first and blend to make sure they’re no green bits floating around before adding everything else. Always add your frozen ingredients last. If you add frozen fruit or ice too early it can turn the consistency to ice cream and make it harder to blend everything else.
BLENDING 101 1. Add Liquid 2. Add Dry (Oats, Flax, etc.) 3. Add Greens 4. Add Fats (Nut Butter, Oils) 5. Add Fresh Fruit 6. (Blend 20-30 seconds) 7. Add Frozen Fruit or Ice 8. (Blend Again) 9. Add more liquid if needed 10. (Final Blend)
Smoothie Consistency You may notice that sometimes you follow one of my recipes and you don’t get the right smoothie consistency. It may be too thick or too thin. There are a lot of things that effect the consistency. How much frozen produce or ice you are using, the ripeness of the fruit, the liquid type and amount, and what other liquid absorbing ingredients you are using like oats, flax or wheat germ, and lastly the power of your blender. Because of that, you may have to do some adjusting to get it right. After you finish blending the smoothie, pour a little bit into a glass to see the consistency and taste. If it is too thick, add a little more liquid 1/4 cup at a time and blend again. If you find that it is too thin you can try adding some ice and blending again. Most of the time thin smoothies are perfectly fine to drink as is but the “thick as mud” ones will need some additional liquid. The
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Storing Smoothies
It is perfectly safe to prepare your smoothie the night before and keep it in an airtight container for about 24 hours in the fridge. This way, you’re good-to-go in the morning. But, nutrition-wise, I would discourage that practice. Blending breaks open the cell walls of the fruits and veggies, releasing vitamins, minerals and antioxidants. This also means that these nutrients are more easily oxidized with exposure to air — the longer your smoothie ‘sits’, the less nutritious it becomes. Because of that, I strongly advise you to make a fresh smoothie everyday and to drink it immediately after preparing it. After you make a few smoothies you will be amazed at how quick and easy they are. It is also fine to make your lunchtime smoothie in the morning since this will only sit for a few hours. Any left over smoothie should be kept in an airtight container in the fridge and consumed within 24 hours. I usually don’t go more than 12 hours. Make sure to shake it up before drinking as the juices and fiber will separate when the smoothie ‘sits’.
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21-DAY WEIGHT LOSS
n a Pl
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The 21-Day Plan
For the next 3 weeks you will be replacing 2 meals per day with a smoothie. 1 day per week you get a cheat day where you can eat whatever you want. Try not to go overboard though. All the smoothie recipes are listed in order on the following pages as well as weekly shopping lists.
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I suggest printing out the included Quickstart Guide which has everything you need to get started.
Daily Calories As discussed earlier, The Smoothie Diet program is based on roughly 14001500 calories per day. The smoothies are designed to be meal replacements and will provide between 300-400 calories each. For you main solid food meal you want to aim for around 450 calories and your 2 snacks should not be more than 150 calories each. So the daily breakdown looks like this: Smoothie 1: 350 Calories Snack 1: 150 Calories Lunch: 450 Calories Snack 3: 150 Calories Smoothie 2: 350 Calories
TOTAL: 1,450 Calories
Main Meal and Snacks
Preferably you have a smoothie for breakfast, a solid food lunch and then a smoothie for dinner. If you would like to enjoy a normal dinner with your family or you are planning to go out, you can have a smoothie for breakfast and lunch instead and then have a regular dinner. Just make sure your dinner is around 450 calories or less. You can also have your 2 snacks whenever you wish during the day.
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Optional Flex Days For some people, starting with 2 smoothies a day may feel like too big of a change too fast. While this will give you the fastest results, I wanted to offer an option that will let you ease into the program a little slower if needed.
How The Flex Days Work With the flex days instead of replacing two meals per day with a smoothie, you will only be replacing one. This let’s you warm up to the program a little more. Use the same shopping lists, just only make one of the smoothies for that day, you can choose either one you want. You can do this for the first few days if you would like and then when you are comfortable, switch over to having 2 smoothies per day. When you are ready for 2 smoothies per day go back and make the smoothies from week 1 that you have not had yet. IMPORTANT: Don’t go on to week 2 until you have finished ALL the smoothies from week 1. You will still be aiming for around 1500 calories so your breakdown for the flex day will look like this: Smoothie 1: 350 Calories Snack 1: 150 Calories Lunch: 450 Calories Snack 3: 150 Calories Dinner: 400 Calories
FLEX DAY TOTAL: 1,500 Calories
3 or More Flex Days? Skip The Cheat Day If you use 3 or more flex days during the first week, skip the first cheat day. You will have enough ingredients from the shopping list to make an extra smoothie for that day. The idea is to get to two smoothies per day as soon as you can. The
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What Foods To Eat
Over the next 21 days, incorporate the following foods into your solid food meals and snacks. Avoid white starchy carbs like white rice, white bread, pasta, white potatoes, and any “snack food” that comes in a box. Also avoid regular milk, soda (no diet soda) and any sweetened fruit drinks. Carry a water bottle with you all day to keep away the urge to drink soda or fruit juice.
Meat•Fish•Eggs
• Chicken Breast • Lean Beef (sirloin steak) • Ground Turkey • Lean Pork (tenderloin) • Salmon • Tilapia • Shrimp • Eggs
Fruits and Veggies
• All fruits and vegetables! • Sweet potatoes (no white ones)
Dairy
• Greek yogurt • Hard cheeses like Parmesan • Sheep’s milk cheese (feta)
Grains
• Tofu and Tempeh in moderation The
• Nuts and Seeds (Almonds, Cashews, Walnuts, Pecans, Sunflower Seeds, Pumpkin Seeds) • Almond, cashew, and natural Peanut Butter (no Skippy!) • Unsweeteend Coconut Flakes • Oils (Olive oil, coconut oil, avocado oil) • Avocado
Sweets
• Dark chocolate (70%+ Cocoa)
Legumes
• Black beans • White beans • Garbanzo beans • Lentils
Liquids
• Brown Rice • Quinoa
Soy
Healthy Fats
• Almond & Coconut Milk (in carton) • Coconut Water • Coffee in moderation • Tea • 1 Glass Red wine 2-3 times/week
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What Foods To Avoid Most people know that the foods on this list are not good for them. It’s not so much about knowing what the bad foods are, but more avoiding them in the first place. My advice is to make sure none of these ingredients are in your house. If you have healthier alternatives (See the list on the previous page) you won’t be tempted to make bad choices.
Meats
Fats
• Non-Lean ground Beef • Fatty Cuts of Beef Like Rib-eye, Porterhouse, etc. • Fatty Cuts of Pork like Ham, Pork Chops, Hot Dogs, etc • Processed Meats like Deli Meats and bacon • Dark Chicken Meat (Drumsticks and Thighs)
• Vegetable Oil (No Fried Foods) • Margarine • Lard (Crisco)
Sweets
Dairy
Grains
Liquids
• White Rice • White Bread • Regular Pasta • Crackers • Snack Chips • Breakfast Cereal • Corn
• Whole Milk • Soft Cheeses Like Mozzarella • Butter • Ice Cream
• Soda (no diet versions) • Fruit Juice • Energy Drinks • Beer
• Baked goods (cookies, cakes, muffins) • Candy • Ketchup
Fruits and Veggies • White potatoes
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Cheat Day One day per week you get a cheat day. This is a great way to keep you on track. Knowing that every week you get one day where you can eat whatever you want is great motivation. Obviously you don’t want to go overboard, ideally you will still be picking foods from page 19. Remember that whatever excess calories you eat on your cheat day will still need to be burned off so don’t go too crazy. After being on the diet you may even find that you feel so good you don’t want to cheat. By the second week your sugar cravings should be way down and you may even be craving healthy foods. So cheat in moderation.
Sample Healthy Meals
450 Calories or Less
Balsamic Chicken Salad:
Add 2 cups chopped Romaine, 10 sliced cherry tomatoes, 1/2 cup sliced cucumbers, and 1 cup cooked chicken to a container. Whisk 1 tablespoon olive oil with 1 tablespoon balsamic vinegar and 1/2 teaspoon Dijon mustard. Dress the salad before serving. (you can pack the dressing separately)
Brown Rice and Black Bean Bowl:
Put 1/2 cup cooked brown rice and 1/2 cup canned and drained black beans in a to-go container. Add salt and pepper to taste. Add 1/2 sliced avocado, and drizzle with lime juice. In a separate container, pack 2 tablespoons prepared salsa. When ready to eat, top with the salsa.
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Strawberry Quinoa and Spinach Salad:
Combine 1 cup sliced strawberries with 2 chopped green onions, 1 cup baby spinach, 2 tablespoons chopped pecans, 1/2 cup cooked quinoa, and 1 tablespoon lemon juice. Season with salt and pepper to taste
Bell Pepper Tacos:
Cook 6 ounces lean ground beef with 1/2 teaspoon cumin, 1/2 teaspoon chili powder, and 1/2 teaspoon garlic powder and mix with 1/2 cup cooked black beans. Cut 1 bell pepper into quarters and remove seeds and membrane. To serve, scoop the meat into the bell peppers, top with 2 tablespoons prepared salsa. Season with salt and pepper, to taste.
Apple Spinach Brown Rice Salad:
Put 1/2 cup cooked brown rice, 1 small diced apple, 1/4 cup sliced almonds and 2 cups baby spinach in a container Dress with 1 teaspoon olive oil and 1 teaspoon balsamic vinegar before serving. Season with salt and pepper, to taste.
Carrot Noodle Salad:
Use a vegetable peeler to make noodles from 2 medium carrots. Toss with 1 teaspoon chopped cilantro, 1/4 cup sliced almonds, 1 cup cooked chickpeas, 1/4 teaspoon grated ginger, 1 teaspoon toasted sesame oil, and 1 teaspoon lime juice. Season with salt and pepper to taste The
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Mindful Snacking Snacking is great to keep hunger at bay but make sure to be mindful of the amounts you’re eating. Almonds for example, have 7 calories per nut. So 14 almonds and you’re already at 100 calories. Never eat out of a large bag. Always portion your snacks into a container so you know exactly how much you’re eating. Snacking is where a lot of people gain excess pounds because they aren’t aware how many calorie they’re consuming.
Sample Snacks
(150 Calories Or Less)
2 cups of vegetables (cucumber, carrots, peppers, celery) served with 2 tbsp hummus
1/4 cup brown rice mixed with 1/4 cup black beans and 2 tablespoons prepared salsa
1 serving protein powder (hemp or egg white) mixed with dairy free milk.
2 cups of vegetables (cucumber, carrots, peppers, celery) served with 1 hardboiled egg
6 oz. low-fat Greek yogurt + 1⁄2 cup blueberries
1 medium banana, sliced and sprinkled with 2 tablespoons ground flax seeds and 1 tablespoon unsweetened coconut flakes
1/4 avocado, mashed and spread on 1 slice gluten-free toast. Add 1 tsp of lemon juice & pinch salt
1/2 can tuna + 2 tsp light mayo layered on 1 Roma tomato sliced
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The 21 Day Schedule DAY 2 DAY 4 DAY 6
Smoothie 1: Morning Sunshine Snack 1 Healthy Lunch Snack 2 Smoothie 2: Berry Vanilla
Smoothie 1: Mango Lime Chill Snack 1 Healthy Lunch Snack 2 Smoothie 2: Vanilla Chai
Smoothie 1: Green Energy Snack 1 Healthy Lunch Snack 2 Smoothie 2: Wonderful Berries
DAY 8
CHEAT DAY
Smoothie 1: Iced Pumpkin Snack 1 Healthy Lunch Snack 2 Smoothie 2: Caramel Apple
Smoothie 1: Green Apple Snack 1 Healthy Lunch Snack 2 Smoothie 2: Strawberry Dates
DAY 10
DAY 1 DAY 3
Smoothie 1: Banana Oats Snack 1 Healthy Lunch Snack 2 Smoothie 2: Vitamin C Blast
DAY 7
Smoothie 1: Peanut Butter Bliss Snack 1 Healthy Lunch Snack 2 Smoothie 2: Super Pumpkin
DAY 9
Smoothie 1: Chocolate Cherry Snack 1 Healthy Lunch Snack 2 Smoothie 2: Tropical Blast
DAY 5
Detailed smoothie recipes are at the end of this guide. Printable recipes and shopping lists can be found in the Quick Start Guide.
Smoothie 1: Kiwi Chiller Snack 1 Healthy Lunch Snack 2 Smoothie 2: Blackberry Delight
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DAY 21
DAY 12
DAY 19
Smoothie 1: Pumpkin Pie Snack 1 Healthy Lunch Snack 2 Smoothie 2: Blissfully Blue
DAY 14
DAY 17
Smoothie 1: California Green Snack 1 Healthy Lunch Snack 2 Smoothie 2: Chocolate Raspberry
DAY 16
DAY 15
Smoothie 1: Raspberry Tea Snack 1 Healthy Lunch Snack 2 Smoothie 2: Green Pineapple
CHEAT DAY Smoothie 1: Perfectly Peachy Snack 1 Healthy Lunch Snack 2 Smoothie 2: Ginger Mango
DAY 18
DAY 13
Smoothie 1: Super Green Snack 1 Healthy Lunch Snack 2 Smoothie 2: Aloha
Smoothie 1: Apple Arugula Snack 1 Healthy Lunch Snack 2 Smoothie 2: Chocolate Coconut
Smoothie 1: Hulk Snack 1 Healthy Lunch Snack 2 Smoothie 2: Summertime
DAY 20
DAY 11
Smoothie 1: Spicy Fruit Snack 1 Healthy Lunch Snack 2 Smoothie 2: Orange Dates
Smoothie 1: Strawberry Almond Snack 1 Healthy Lunch Snack 2 Smoothie 2: Mixed Berries
CONGRATULATIONS You Made It!
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After the 21 Days After the 21 days is over, you have a few options depending on where your progress is. Here are some options you can follow.
1 2 3
Continue Losing More Weight
If you still have a lot of weight to lose after the 21 days, spend the next week only replacing breakfast with your favorite smoothies. The following week you can start the 21 days again. This time you can switch around the smoothies any way you want and even make up some new ones with all your smoothie making experience you now have!
Stabilize Weight
If you have reached your goal weight, continue replacing one meal a day with a smoothie for continued health benefits and to keep the weight off. You may also continue to lose weight this way if your regular meals are healthy and your overall total calories are lower than what you’re burning.
Solid Food Meal Plan Smoothies are great but they are only one piece of the health puzzle. Where a lot of people have trouble is preparing and cooking healthy meals. If you didn’t grab my 21-Day Food Reset plan with this book, I highly recommend it. It’s an entire 3 week Whole Food eating plan complete with shopping lists, recipes, prep guides and more. All the meals are simple, fast, delicious, and designed to fit a busy lifestyle. Click Here To Get The 21 Day Food Reset
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e i h t o o Sm FAQ
THE SMOOTHIE DIET – © Drew Sgoutas
Frequently Asked Questions Over the last year I have gotten a lot of questions about the Smoothie Diet and smoothies in general. The following questions are the most common questions and comments I get and should answer any concerns you have.
1
Can I change the smoothies around?
You can change the smoothies around in each week if you want but if you change smoothies from different weeks, the shopping lists will no longer be accurate. Try not to have to the same green for more than 3 smoothie in a row.
2 Can I change any of the ingredients? If you want to substitute any ingredients, please refer to the swap guide on page 12. If you add any additional ingredients though that will change both the taste and the consistency. Try to stick to the recipes.
3 Can I change when I have the smoothie? I suggest replacing breakfast and dinner with a smoothie but if you want to substitute breakfast and lunch instead and have a regular dinner that is fine. Just keep your dinner to around 450 calories.
4 My smoothie is too thick or too thin There are a lot of reasons why your smoothie might not come out perfectly even if you follow the recipe. This has to do with ripeness of fruit, blender power, and many other things. If your smoothie is too thick, add 1/4 cup of liquid at a time and blend again until its the desired consistency. If the smoothie is too thin you can try adding some ice cubes and blending again. The
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5
I don’t like the taste of the smoothie.
This depends on what you don’t like. If the green is too strong, you can make a note and use a different green next time. If it’s not sweet enough you can add a 1/2 tsp of honey or 1/2 date to add some extra sweetness. I have done my best to make the smoothie as delicious as possible though and still healthy!
6
Do I have to drink the whole thing?
Yes, you don’t want to chug your smoothie. Drinking too fast will cause excess gas to build up in your stomach and can lead to a bloated feeling. If it seems like too much, drink what you can and take the rest with you for a snack.
7
Can I make the smoothies ahead of time?
You sure can! If you don’t have much time during the day this is the best option. Once you blend a smoothie though the fruits and vegetables begin to oxidize and slowly lose nutritional value. Ideally drink immediately for maximum nutrient absorption and best taste. You can store for up to 12 hours. Make sure to give it a good shake before drinking.
8
Why do I feel bloated and gassy?
This is usually a sign that your body is adjusting to the increased fiber intake. This should pass in a few days. This could also be a symptom of drinking the smoothies too fast. I know they taste good but try to sip, don’t chug!
9
I’m allergic to an ingredient.
If you allergic to any ingredient please refer to the swap guide on page 12.
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10 I don’t have time to make smoothies! This is why the prep is so important. Yes smoothies take a little more work than just opening a bag of chips and diving in but the effect on your health is far more dramatic. Follow the prep guide to have everything prepared ahead of time so all you have to do is throw everything in the blender and hit go!
11 I can’t find that ingredient! If you can’t find an ingredient it may not be in season or the grocery store may be out of stock. Check the freezer section to see if there is a frozen version of it. If not, check my swap guide on page12. In most recipes I have listed substitutes. For example, papaya is not always easy to find so you can use peaches instead.
12 Do I have to buy organic? Organic is preferred but I would rather you eat any fruits and vegetables than none at all. So if you can, go organic and if you can’t don’t worry about it. In the end you will still benefit from the non-organic produce.
13 Fruits and vegetables are too expensive Make sure you follow my shopping guide. Ways to save money are to buy in buy in bulk, buy in season, and buy frozen. You can also go to your local farmers market for great deals. Unhealthy food is very cheap, that is one of the biggest problems with the food industry. You need to start investing in your health. Just ask yourself how expensive doctors bills and prescriptions are that will be needed to balance out poor eating habits.
14 What about coffee and alcohol? An occasional glass of wine is fine but don’t make it a nightly thing. Coffee is also fine in moderation. The smoothies should give you plenty of energy but if you absolutely must have coffee, have no more than 1 cup per day. The
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15 Can I do the program with a partner? Of course! The more the merrier. If you want to do it with a partner, just make sure to double the amounts and update the shopping lists. You can either make two smoothies at once in a large blender or do one at a time.
16 I’m vegan/vegetarian,what are my options? The smoothies are vegan and vegetarian friendly. For your regular meals and snacks I have provided vegetarian and vegan samples. In most cases you will be focusing on high protein foods like beans and quinoa.
17 Why haven’t I lost more weight? If you aren’t losing weight, chances are that there are some extra calories sneaking in somewhere. Make sure your main meal is not more than 450 calories and your snacks are under 150 calories. Be aware of your portion sizes. Remember even a small handful of nuts can be almost 200 calories.
18 I finished the 21 days, now what? This depends on what you want to do now. Please see page 26 for more info.
19 Where’s the nutritional info? I don’t want you to focus on nutritional info. I have designed this program to flood your body with essential nutrients over 21 days. Most people make poor decisions about the quality of food when they start looking at calories, carbs and fat so I want you to leave that up to me. Follow my lead and you will lose weight!
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SMOOTHIE
s e p i c Re THE SMOOTHIE DIET – © Drew Sgoutas
Week 1 Shopping List Veggies
Fruits
Spinach (4 cups/4oz/120g)
Medium Bananas (7)
Kale (4 cups/4oz/120g)
Dates (7)
Romaine (4 cups/4oz/120g)
Orange (1)
Avocado (1)
Mango (2) Medium Green Apple (1)
Pantry*
Medium Pear (1)
Rolled Oats (2 cups/200g) Unsweeted Almond Butter (2 tbsp) Natural Peanut Butter (1 tbsp) Pumpkin Puree (1-15oz can) Cayenne Pepper ( I small container)
Cantaloupe (1 cup/5oz) Lime (1)
Frozen Fruit
Strawberries (1 cup/5oz)
Cinnamon (1 small container)
Dark Sweet Cherries (1 cup/5oz)
Unsweeteed Coconut (4 tbsp) (Flakes or Shredded)
Raspberries (1 cup/5oz)
Coconut Oil (2 tsp) Ground Flax Seed (2 tbsp/16oz) Wheat Germ (2 tbsp/16oz)
Pineapple Chunks (1 cup/5oz)
Liquid
Vanilla Extract (1 small container)
Coconut Water (5 cups/40oz)
Honey or Stevia (as needed)
Unsweetened Coconut Milk In a carton (3 cups/24oz)
Unsweetened Cocoa Powder (1 tbsp) Nutmeg Ground Cardamom
Unsweetened Almond Milk (5 cups/40oz)
Ground Ginger
Can’t find something? Refer to the Swap Guide on the page 4 The
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DAY 1 DAY 1 - SMOOTHIE 1
Chocolate Cherry Cocoa powder and dark sweet cherries make this super dark smoothie high in antioxidants and fiber, while almond milk adds creaminess. Don’t be fooled by the taste of this delicious drink; this smoothie is a meal, and a filling meal at that. Serves 1
Ingredients
Directions
• 1 cup/8oz unsweetened almond milk • 1 tbsp unsweetened cocoa powder • 1 tbsp unsweetened almond butter • 1 handful (1cup/1oz/30g) spinach • 1 medium banana • 1 cup/5 oz frozen dark sweet cherries • 1 tsp virgin coconut oil • 1 tsp honey if needed
1. Add the milk, cocoa, almond butter, and spinach to your blender. Blend until smooth. 2. Add the banana, frozen cherries and coconut oil; continue blending until smooth and creamy.
Did You Know?
Cherries, these little red gems pack a powerful punch in their pigments. Not only can they help reduce inflammation, alleviate gout pain and neutralize free radicals, but a study has shown that they can help reduce nasty belly fat; the type that has been linked to a myriad of diseases.
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DAY 1 DAY 1 - SMOOTHIE 2
Tropical Blast This smoothie is sweet and creamy, yet it’s also filling enough to enjoy for meal. Unsweetened shredded coconut adds fiber as well as plenty of coconut flavor to this delicious drink. Use coconut milk from a carton like So Delicious, Almond Breeze, or Silk instead of a can for less fat and calories. Serves 1
Ingredients
Directions
• 1 cup/8oz coconut milk from a carton, such as Almond Breeze, So Delicious or Silk • 1 handful (1cup/1oz/30g) kale leaves • 1 mango, skin and pit removed • 1⁄2 cup/3oz frozen pineapple chunks • 2 tbsp unsweetened coconut (shredded or flakes)
1. Add the coconut milk, coconut flakes, and kale to your blender. Blend until smooth. 2. Add the mango and frozen pineapple and continue to blend until smooth and creamy.
Did You Know? The fat in coconut milk is 66% MCTs (medium- chain triglycerides), a type of fat that is rapidly oxidized and exerts weight reducing effects by shrinking fat depots. In other words, MCTs can help reduce your overall body fat percentage.
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DAY 2 DAY 2 - SMOOTHIE 1
Iced Pumpkin
Sweet and creamy, this delicious pumpkin smoothie is spicy and delicious. Canned pumpkin puree makes it easy to enjoy this healthy veggie, and the spices add an antioxidant boost as well. Make sure when buying pumpkin that you’re buying pure pumpkin, not pie filling which is sugar laden. Serves 1
Ingredients
Directions
• 1 cup/8oz unsweetened almond milk • 1⁄2 cup canned pumpkin puree • 1 tbsp almond butter • 1⁄4 tsp cinnamon • 1/8 tsp nutmeg • 1 handful (1cup/1oz/30g) Romaine lettuce • 1 medium banana • 1 tsp honey (if needed for sweetness)
1. Add the almond milk, pumpkin, almond butter, spices, and honey in your blender. Blend for 30 seconds, add the lettuce and blend again. 2. Add the banana and blend until smooth and creamy.
Did You Know?
Almond butter is a terrific, high-protein alternative to peanut butter. And it is rich in heart-healthy monounsaturated fats and plant sterols that have been shown to lower bad LDL-cholesterol levels. 2 tablespoons of almond butter contain about 35mg of beta-sitosterol, a sterol that appears to curb the symptoms of benign prostate hypertrophy (enlarged prostate) — a condition that over 50% of men above the age of 50 will experience. The
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DAY 2 DAY 2 - SMOOTHIE 2
Caramel Apple
With a taste like caramel, this smoothie gives a unique twist to classic green smoothies. Since pears are among the least acidic fruits, they are ideal for individuals suffering from gastric reflux or those with a predisposition to heart burn. To get the most antioxidants, use a fully ripe organic pear and keep the skin. Serves 1
Ingredients
Directions
• 1 cup/8oz unsweetened almond milk • 1⁄4 cup rolled oats • 1 medium green apple • 1 medium pear • 1⁄4 avocado • 1 handful (1cup/1oz/30g) spinach • 1 tsp pure vanilla extract • 1⁄4 tsp ground cinnamon • 2 dates
1. Add the almond milk, dates and oats to your blender and allow it to sit for a few minutes to soften the oats. 2. Add the spinach and avocado and blend. 3. Add all the other ingredients and blend until smooth.
Did You Know?
Ingesting 3 to 6g of cinnamon (1 to 2 1⁄2 teaspoons) has been shown to help promote satiety, suppress body fat accumulation by reducing insulin spikes after a meal, and reduce sugar cravings by maintaining steady glucose levels. And only 1g of this sweet spice (less than 1⁄2 a teaspoon) can help lower blood pressure, bad LDL- cholesterol and triglycerides levels.
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DAY 3 DAY 3 - SMOOTHIE 1
Peanut Butter Bliss
Other than the light green color of this delicious smoothie, you’d never know there was kale in it. All you can taste is the creamy bananas and peanut butter, making it the perfect light meal or filling snack. Any variety of greens will work here, and you can substitute almond butter for the peanut butter with tasty results as well. Serves 1
Ingredients
Directions
• 1 cup/8oz unsweetened almond milk • 1⁄4 cup rolled oats • 1 tbsp natural peanut butter • 1 tsp honey or stevia if needed • 1 handful (1cup/1oz/30g) kale leaves • 1 banana (chop and freeze before hand)
1.Add the almond milk and oats to your blender and allow it to sit for a few minutes to so en the oats. 2. Add all ingredients, except the banana, and blend until smooth. 3. Add the banana and blend until creamy.
Did You Know?
Kale, a leafy member of the Brassica family, contains kaempferol, a potent flavonoid that appears to reduce heart disease. That’s not all, rich in the antioxidants quercetin and myricetin, kale has been shown to slash the risks of pancreatic cancer.
The
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DAY 3 DAY 3 - SMOOTHIE 2
Super Pumpkin The various ingredients in this smoothie blend amazingly well to make a satisfying drink that will enhance your metabolism and keep fatigue at bay. The virgin coconut oil serves two purposes here: firstly, along with flax seeds, it boosts the absorption vitamin A found in the pumpkin and secondly because it has been shown to promote energy use instead of storage (as fat tissue). Serves 1
Ingredients
Directions
• 1 cup/8oz coconut water • 1⁄4 cup rolled oats • 2 tbsp ground flax seeds • 1⁄2 cup canned pumpkin puree • 1 handful (1cup/1oz/30g) Romaine lettuce • 1 tsp virgin coconut oil • 1 tsp vanilla extract • 1/2 tsp ground cinnamon • 1⁄4 tsp ground cayenne pepper • 1 date pitted
1. Add the coconut water, oats and ground flax seeds to your blender and allow it to sit for a few minutes to soften the oats. 2. Add the pumpkin puree, date and lettuce; blend for about 30 seconds. 3. Add the coconut oil, vanilla extract and spices and blend until smooth and creamy.
Did You Know?
Coconut oil contains medium-chain triglycerides (MCTs), a special type of fat that may facilitate weight loss. That’s because MCTs are metabolized di erently by the liver — they are easily digested and are burnt as energy instead of being stored as fat.
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DAY 4 DAY 4 - SMOOTHIE 1
Mango Lime Chill Mangoes have a sweet and exotic flavor that pairs well with lime and coconut. You’ll love this refreshing tropical drink, which makes a delicious breakfast. When buying fresh mangoes at the grocery store, keep in mind that they’ll probably need a couple of days to ripen up. You’ll know they’re ripe when they are slightly soft and very fragrant. Serves 1
Ingredients
Directions
• 1 cup/8oz coconut water • Juice of 1/2 lime • 1 tbsp shredded coconut • 1 handful (1cup/1oz/30g) kale leaves • 1⁄2 ripe mango, peeled and pit removed • 1⁄2 frozen banana, chopped • 1⁄4 avocado, peeled and chopped
1. Add the coconut water, lime juice, shredded coconut, avocado and kale in your blender; blend until smooth. 2. Add the mango and frozen banana and blend until creamy. Serve immediately.
Did You Know?
The mango is considered a superfood — rich in prebiotic fiber, various vitamins and minerals as well as antioxidants, the nutrients in this fruit are involved in diverse biological body processes. Mangos are also rich in lupeol, a natural compound that has been shown to act against inflammation, arthritis, DNA damage and infections. The
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DAY 4 DAY 4 - SMOOTHIE 2
Vanilla Chai With plenty of spices, this sweet and spicy drink will remind you of those high calorie frozen drinks you get at the coffee shop, but without the fat and calories. Sweet and creamy, this is a perfect healthy treat. If you don’t have all the spices, substitute the coconut water for brewed and chilled chai tea and add a tablespoon of shredded coconut. Serves 1
Ingredients
Directions
• 1 cup/8oz coconut water • 2 dates, pitted • 2 tbsp rolled oats • 1 tsp pure vanilla extract • 1⁄4 tsp cinnamon • 1⁄4 tsp ground cardamom • 1 handful (1cup/1oz/30g) spinach • 1⁄4 avocado
1. Add the coconut water, dates and oats to your blender and allow it to sit for a few minutes to so en the oats. 2. Add all of the ingredients and blend until smooth.
Did You Know?
The sweet, exotic-tasting cardamom is much more than a delicious spice — it is credited with improving respiratory functions, cleansing the kidneys and the bladder, stimulating the digestive system and reducing gas. And that’s not all, it can help fight infections, relieve symptoms of heartburn by counteracting excess stomach acid and cure halitosis (bad breath). The
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DAY 5 DAY 5 - SMOOTHIE 2
Banana Oats
This is an easy, quick and delicious way to enjoy oats. This whole grain is rich in soluble and insoluble fibers which will not only keep you going until lunch but also promotes intestinal health. The banana and almond butter makes this smoothie super creamy and the dates will satisfy your sweet tooth. Make sure to get natural rolled oats and not instant ones which are full of high fructose corn syrup and trans fats. Serves 1
Ingredients
Directions
• 1 cup/8oz coconut water • 1 tbsp almond butter • 2 tbsp rolled oats • 2 dates pitted • 1 medium banana • 1 handful (1cup/1oz/30g) spinach
1. Add the coconut water, almond butter and oats to your blender and allow it to sit for a few minutes to soften the oats. 2. Add in the dates and the banana. Blend for 10 more seconds. 3. Add the spinach and blend for 30 more seconds. Serve immediately.
Did You Know?
Coconut water, the clear liquid that collects inside whole green coconuts, has been found to be as effective as a statin medication for lowering cholesterol — without the nasty side- effects.
The
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DAY 5 DAY 5 - SMOOTHIE 1
Vitamin C Blast
Adding cayenne pepper to a drink might sound a bit scary but it actually gives an extra kick to your drink by uplifting the taste of the orange and strawberries. And it will give you a fresh burst of energy. However, a pinch of cayenne pepper goes a long way so be careful not to overdo it. Serves 1
Directions
Ingredients • 1 cup/8oz coconut water • 1⁄4 cup rolled oats • 1 orange, peeled with pith removed • 1 handful (1cup/1oz/30g) romaine lettuce • 1⁄4 avocado • 1 cup/5oz frozen strawberries • 1⁄4 tsp cayenne pepper
1. Add the coconut water and oats to your blender and allow it to sit for a few minutes to soften the oats. 2. Add the orange to your blender. Blend until very smooth, with little pulp. 3. Add the lettuce and avocado; blend for 30 more seconds. 4. Add in the strawberries and cayenne pepper; keep blending until smooth.
Did You Know?
Cayenne pepper has been shown to decrease hunger, reduce sugar and fat cravings and curb preoccupations with food. Capsaicin, the principal active ingredient in these small hot peppers enhances fat metabolism —studies have linked consumption of this chilies to a reduced abdominal fat mass. Cayenne pepper also promotes digestion. The
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DAY 6 DAY 6 - SMOOTHIE 1
Green Energy Feeling a little bit under the weather? This potassium loaded smoothie will revitalize you while helping your body flush out toxins. And the frozen melon and banana gives an amazing frothy texture that really brings out the flavor of the melon and dampens the slightly bitter taste of the kale. Add a few mint leaves for an even fresher taste. Serves 1
Directions
Ingredients • 1 cup/8oz coconut milk • 1 tbsp rolled oats • 1 tbsp unsweetened coconut • 1 cup cantaloupe melon, diced, frozen • 1 banana (chopped and frozen) • 1 handful (1cup/1oz/30g) kale leaves • Juice of 1/2 lime
1.Add the coconut milk and oats to your blender and allow it to sit for a few minutes to soften the oats. 2. Add in the coconut flakes, melon and banana. Blend for 10 seconds. 3. Add in the kale, lime juice; blend until smooth. Serve immediately.
Did You Know?
Don’t let kale’s slightly bitter taste put you off: this leafy green is a nutrient powerhouse. It is packed with vitamins A and C as well as powerful carotenoids that help protect vision and lower the risk of cataracts and age-related macular degeneration. Kale also comes with lots of B-complex vitamins and the minerals calcium and iron.
The
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DAY 6 DAY 6 - SMOOTHIE 2
Wonderful Berries
The frozen raspberries combined with the coconut milk, rolled oats and banana give a sorbet- like texture and flavor to this smoothie. And the lettuce taste is so mild that you’ll barely notice it. For a more nut-like flavor, use toasted wheat germ and ground it in your blender. If you’re using raw wheat germ, store it in your freezer to prevent it from becoming rancid. Serves 1
Ingredients
Directions
• 1 cup/8oz coconut milk • 2 tbsp ground wheat germ • 1⁄4 cup rolled oats • 1 handful (1cup/1oz/30g) romaine lettuce • 1 medium banana • 1 cup frozen raspberries • 1 tsp honey if needed
1. Add the coconut milk, ground wheat germ and oats to your blender and allow it to sit for a few minutes to soften the oats. Blend for 30 seconds. 2. Add the lettuce and blend for 30 more seconds. 3. Add in the raspberries and keep blending until smooth.
Did You Know? When buying coconut milk, make sure to get the unsweetened version. Tempted by the vanilla one? Well, it contains twice as many calories as the unsweetened one. And don’t count coconut milk as a serving of protein — 1 cup contains only 1g of protein.
The
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Week 2 Shopping List Veggies
Fruits
Spinach (4 cups/4oz/120g)
Avocado (2)
Baby Arugula (4 cups/4oz/120g)
Medium Bananas (8)
Green Chard (4 cups/4oz/120g)
Medium Green Apple (2)
Fresh Ginger (3 inch piece)
Papaya (1 cup/5oz) Or Peach (1) Kiwi (3)
Pantry
Green Grapes (2 Cups/10oz)
Almond Buter (1 tbsp)*
Orange (1)
Sweet Potato Puree (1/2 cup)
Mango (1)
Pumpkin Seeds (2 tbsp)
Cantaloupe (1 cup/5oz)*
Rolled Oats (2 1/2 cups)*
Dates (3)*
Ground Flax (8 tbsp)* Wheat Germ (3 tbsp)* Unsweetened Cocoa Powder (2 tbsp)* Unsweetened Coconut flakes or shredded (1 tbsp)*
Liquid Coconut Water (6 cups/48oz) Unsweetened Coconut Milk In a carton (2 cups/16oz) Unsweetened Almond Milk (4 cups/32oz/1 liter)
Frozen Fruit
Blackberries (2 cups/10oz) Strawberries (1 Cup/5oz)* Pineapple Chunks (1 Cup/5oz)* * Check your supply, you should have enough from the previous week.
Can’t find something? Refer to the Swap Guide on the page 4
The
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DAY 8 DAY 8 - SMOOTHIE 2
Green Apple
Loaded with fresh fruit, the bright green color of this smoothie lets you know you are drinking something good for you. Oats add a little bit of fiber and substance, making it filling enough for a quick meal. If your blender can handle it, leave the skins on the apples to gain even more nutritional benefits. Serves 1
Ingredients
Directions
• 1 cup/8oz almond milk • 3 tbsp rolled oats • 1 handful (1cup/1oz/30g) spinach • 1 medium banana • 1 green apple • 1⁄2 cup frozen peaches • 1 tbsp almond butter
1. Add the milk and oats to your blender and allow it to sit for a few minutes to soften the oats. 2. Add the spinach and blend for about 30 seconds. 3. Add the banana, almond butter, and apple and blend for 30 seconds more. 4. Add the frozen peaches and blend until smooth and creamy.
Did You Know? Oats are famous for providing soluble fiber, particularly beta-glucans, a type of viscous fiber shown to help reduce risks of heart attacks by lowering cholesterol levels. Betaglucans can also help fight infections and maintain normal blood glucose levels.
The
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DAY 8 DAY 8 - SMOOTHIE 2
Strawberry Date Dates are a super sweet and high in fiber and antioxidants. They blend perfectly with strawberries and bananas. Flax adds more fiber, making this a super filling treat any time of the day. Serves 1
Ingredients
Directions
• 1 cup/8oz coconut milk • 2 tablespoons ground flax seeds • 1 date, pit removed • 1 handful (1cup/1oz/30g) green chard leaves • 1 banana • 1 cup frozen strawberries
1. Add the coconut milk, flax seed and date to your blender. Blend until smooth. 2. Add the greens, banana and strawberries and continue blending until smooth.
Did You Know? Strawberries are rich in antioxidants, one of which has been shown to block the activity of the enzyme responsible of converting starches into simple sugars. What this means is that, after a meal, strawberries help slow increases in blood glucose levels, resulting in steady insulin release — insulin spikes have been linked to increased body fat.
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DAY 9 DAY 9 - SMOOTHIE 1
Morning Sunshine
Loaded with vitamin C, potassium, fiber and various antioxidants, this smoothie packs a punch when it comes to nutrients and flavor. The rolled oats give a nice texture to this smoothie which promises to leave you satisfied and ready to tackle the day ahead of you with a whole lot of energy. Serves 1
Ingredients
Directions
• 1 cup/8oz almond milk • 1⁄4 cup rolled oats • 1 handful (1cup/1oz/30g) spinach • 1 medium banana • 1 cup/5oz frozen pineapple chunks • 1 ripe kiwi
1.Add the almond milk and oats to your blender and allow it to sit for a few minutes to soften the oats. 2. Add the spinach and blend for about 30 seconds. 3. Add the banana and pineapple and blend for 30 more seconds. 4. Add the kiwi and blend until smooth and creamy.
Did You Know? The kiwi has almost as much potassium as a banana and even more Vitamin C than an orange. The fruit may also be a natural blood thinner: research suggests that consuming two to three kiwis a day has a similar effect as aspirin therapy used to diminish risks of blood clots and to lower cholesterol and triglycerides levels. The
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DAY 9 DAY 9 - SMOOTHIE 2
Berry Vanilla The thought of adding sweet potato to a smoothie may sound bizarre but, have no fear, with the vanilla extract and naturally sweet dates, this smoothie tastes just like dessert. Plus it’s satisfying and will keep you energized. The sweet potato gives a very nice creamy texture and adds to the antioxidant content of this drink. Serves 1
Ingredients
Directions
• 1 cup/8oz coconut water • 1⁄2 cup sweet potato puree • 2 tablespoons pumpkin seeds • 1 handful (1cup/1oz/30g) baby arugula • 1 cup/5oz frozen blackberries • 2 dates, pitted • 1 tsp vanilla extract
1. Add the coconut water, pumpkin seeds, and sweet potato and blend for 30 seconds. 2. Add the blackberries, dates and arugula; blend for 30 more seconds. 3. Add in the vanilla extract and blend for 10 seconds to combine well.
Did You Know? Sweet potatoes are considered superfoods. Rich in protein, soluble and insoluble fibers; this starchy carbohydrate will not only help keep you satisfied and energized, but thanks to its high vitamin and antioxidant content, it can also reduce your risks of cancers. Studies suggest that a serving a day keeps lung cancer at bay.
The
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DAY 10 DAY 10 - SMOOTHIE 1
Kiwi Chiller This bright green drink is sweet thanks to the addition of kiwi and frozen grapes. Arugula is a slightly peppery green and, is super healthy and has been known to fight off cancers and other diseases. Highly refreshing, this makes a delicious summertime smoothie. Serves 1
Ingredients
Directions
• 1 cup/8oz coconut water • 1 tbsp ground flax seed • 1 handful (1cup/1oz/30g) baby arugula • 1⁄4 avocado • 1 kiwi, peeled • 1 cup frozen green grapes
1. Add the coconut water, flax and arugula to your blender. Blend until smooth. 2. Add the avocado, kiwi and frozen grapes and continue blending until smooth.
Did You Know? Arugula is among the top 10 most nutrient-dense foods -- it’s almost 30 percent more nutrient-dense than cabbage and nearly 50 percent more nutrient-dense than cauliflower. This means that adding arugula to your diet helps you control calories without sacrificing nutrition.
The
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DAY 10 DAY 10 - SMOOTHIE 2
Blackberry Delight The darker the food, the more antioxidants it contains, which makes blackberries king in that department. Frozen berries are picked at their peak, which means they are much more flavorful than fresh berries that are out of season. Green chard adds plenty of bulk, making this a filling and delicious smoothie no matter what time of day. Serves 1
Directions
Ingredients • 1 cup/8oz coconut water • 1⁄4 avocado • 2 tbsp ground wheat germ • 1 medium banana • 1 cup/5oz frozen blackberries • 1 handful (1cup/1oz/30g) green chard leaves
1. Add the coconut water, ground wheat germ, and banana to your blender. Blend until smooth. 2. Add the chard and blackberries; blend until super smooth.
Did You Know? Blackberries are a terrific source of antioxidants and fiber, a key factor in weight control. Research suggests that we eliminate about 7 calories for every gram of fiber we consume. In a study, for each extra gram of fiber consumed, participants lost an additional quarter pound.
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DAY 11 DAY 11 - SMOOTHIE 1
Spicy Fruit The almost peppery taste of arugula is masked by the creamy tastes of the banana and avocado as well as the sweet flavor of the melon. If you want, you can also use 1⁄2 a cup of arugula and 1⁄2 a cup of baby spinach if you’ve never had arugula before. The cinnamon and ginger give an extra kick to this smoothie that will keep you full all morning. To make your smoothie extra frothy, dice your melon the night before and freeze it. Serves 1
Ingredients
Directions
• 1 cup/8oz almond milk • 1⁄4 cup rolled oats • 1⁄4 avocado • 1 medium banana • 1 cup/5oz cantaloupe chunks • 1 handful (1cup/1oz/30g) baby arugula • 1⁄4 tsp ground cinnamon • 1 inch fresh ginger grated
1. Add the almond milk and oats to your blender and allow it to sit for a few minutes to soften the oats. 2. Add in the avocado, banana and melon, blend for 10 seconds. 3. Add the arugula and spices; blend again until smooth and creamy.
Did You Know?
When it comes to beta carotene, cantaloupe knocks other yellow-orange fruits out of the park. According to the United States Department of Agriculture (USDA), cantaloupe has more beta carotene than apricots, grapefruit, oranges, peaches, tangerines, nectarines, and mangoes.
The
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DAY 11 DAY 11 - SMOOTHIE 2
Orange Dates This citrusy creamy smoothie will help keep you energized with its Vitamin C, magnesium and potassium content. And since it’s loaded with fiber, it will help keep you full and sharp by maintaining your blood glucose levels steady. Serves 1
Ingredients
Directions
• 1 cup/8oz coconut water • 1⁄4 cup rolled oats • 1 tbsp ground wheat germ • 1 orange, peeled and pith removed • 1 handful (1cup/1oz/30g) green chard leaves • 2 dates, pitted • 1⁄4 avocado • 1 inch fresh ginger grated
1. Add the coconut water, oats, and ground wheat germ in your blender; allow to sit for a few minutes to soften the oats. 2. Blend until very smooth, with little pulp. 3. Add the chard, dates and avocado; blend again until smooth.
Did You Know? Dates are excellent sources of 10 minerals including calcium, iron, magnesium, potassium, and selenium as well as 23 types of amino acids — a rare occurrence among fruits. Dates are natural laxatives and can help alleviate constipation issues.
The
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DAY 12 DAY 12 - SMOOTHIE 1
Chocolate Coconut This creamy chocolate smoothie tastes more like a milkshake than a healthy drink, but it is packed with good for you foods like cocoa powder, coconut milk and avocado. This filling smoothie makes a great quick breakfast when you know you’ve got a long day
Directions
Ingredients • 1 cup/8oz coconut milk • 2 tbsp cocoa powder • 1 tbsp unsweetened coconut • 1 tsp honey if needed • 1 handful (1cup/1oz/30g) spinach • 1 medium banana • 1⁄4 cup rolled oats • 1/2 tsp ground cinnamon
1. Add the oats to the coconut milk and allow to soften for a few minutes. 2. Add all of the ingredients adn blend until smooth.
Did You Know? Cocoa beans are rich in flavonoids, antioxidant and anti-inflammatory compounds that have been shown to reduce insulin resistance and may help keep blood pressure and blood lipids within healthy ranges.
The
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DAY 12 DAY 12 - SMOOTHIE 2
Apple Arugula If you’re looking for an energy boost to begin a long day, this smoothie fits the bill. Tart apples and sweet grapes compliment the bite of the arugula. Buy baby arugula for best flavor; the older, larger leaves may have a taste that may be too overpowering for this drink. Serves 1
Ingredients
Directions
• 1 cup/8oz coconut water • 2 tbsp ground flax seeds • 1 handful (1cup/1oz/30g) baby arugula • 1 medium banana • 1 green apple, cored and chopped • 1 cup frozen green grapes • 1/2 tsp cinnamon
1. Add the coconut water, flax, cinnamon and arugula to the blender and blend for 30 seconds. 2. Next, add the banana and chopped apple. Blend another 30 seconds. 3. Add the frozen grapes; blend until smooth.
Did You Know? Bananas are so sweet that they’ve gotten an unjustified reputation among the lowcarb crowd. But they are an amazing source of potassium, a mineral we hardly get enough of. Potassium is essential for regulating blood pressure and plays a role in preventing heart disease, stroke and muscle cramps.
The
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DAY 13 DAY 13 - SMOOTHIE 1
Super Green The ginger, almond milk, spinach, banana and kiwi combine deliciously well to give you a soothing drink. That’s not all; avocado creates a smooth, creamy texture accentuated by the ginger which also slightly enhances your metabolism. When refrigerating a portion of a cut avocado, sprinkle the cut surface with some lemon juice and wrap the fruit with cling wrap — this will help prevent it from turning brown. Serves 1
Ingredients
Directions
• 1 cup/8oz unsweetened almond milk • 1 tbsp ground flax seeds • 1⁄4 avocado • 1 handful (1cup/1oz/30g) spinach • 1 banana chopped and frozen • 1 kiwi • 1 inch fresh ginger grated
1. Add the almond milk, flax seeds and avocado to your blender. Blend for 10 seconds. 2. Add the spinach, banana and kiwi, and ginger and blend until smooth.
Did You Know? Avocados may get a bad rap because of their high fat content, but the fats in this fruits (yup, its a fruit!) are actually heart healthy monounsaturated fats. And they also come with a nice dose of L-carnitine, an amino acid that helps the body metabolize fat and promotes fat loss. The
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DAY 13 DAY 13 - SMOOTHIE 2
Aloha Although this green smoothie feels like drinking in some tropical sunshine, it’s more than just a treat. Rich in antioxidants and papain — an enzyme found in papaya — this smoothie assists nutrient absorption and promotes cell repair. Serves 1
Directions
Ingredients • 1 cup/8oz coconut water • 1/2 cup frozen pineapple chunks • 1 cup papaya, diced (or 1 peach) • 1 mango, peeled and diced • 2 tablespoons ground flax seed • 1 handful (1cup/1oz/30g) green chard leaves
1. Add all the ingredients except the chard in your blender. Blend for 30 seconds, 2. Add the greens and blend again until smooth and creamy. Serve immediately.
Did You Know? Flax seeds are high in gut-healthy fiber and alpha-linolenic acid (ALA), an omega-3 fatty acid which is essential for those who do not eat fish. Omega-3 fatty acids are used by the body to produce anti-inflammatory prostaglandins than can help alleviate inflammatory processes in asthma, osteoarthritis, rheumatoid arthritis, migraine headaches and osteoporosis.
The
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Week 3 Shopping List
Veggies
Fruits
Spinach (4 cups/4oz/120g)
Medium Banana (7)
Kale (4 cups/4oz/120g)
Watermelon (1 Cup/5oz)
Bok Choy (4 cups/4oz/120g)
Orange (1)
Cucumber (1)
Medium Peach (2)
Fresh Ginger (2 inch piece)
Papaya (1 cup/5oz) Or Peach (1) Kiwi (1)
Pantry
Mango (1) Medium Green Apple (1)
Green Tea (2 bags) Pumpkin Puree (1-15 oz can) Nutmeg (1 small container) Pumpkin Seeds (1 tbsp)*
Lime (1) Avocado (1) Dates (2)*
Frozen Fruit
Cinnamon* Vanilla Extract* Natural Peanut Butter (1 tbsp)* Unsweetened Almond Butter* Rolled Oats (2 cups)*
Blueberries (2 cups/10oz) Mixed Berries (1 cup/5oz) Strawberries (2 cups/10oz) Pineapple Chunks (1 cup/5oz)
Ground Flax (2 tbsp)* Wheat Germ (9 tbsp)* Unsweetened Cocoa Powder (1 tbsp)* Unsweetened Coconut flakes or shredded (4 tbsp)* * Check your supply, you should have enough from the previous week.
Raspberries (2cups/10oz)*
Liquid Coconut Water (4 cups/32oz/1 liter) Coconut Milk (4 cups/32oz/1 liter) Almond Milk (2 cups/16oz)*
Can’t find something? Refer to the Swap Guide on the page 4 The
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DAY 15 DAY 15 - SMOOTHIE 1
Raspberry Tea Green tea is full of antioxidants, making it a great liquid to add to your smoothies. Be sure to use home brewed, unsweetened tea here instead of bottled varieties; those tend to be high in sugar. If caffeine tends to make you jittery, white tea may be a better choice as it contains less caffeine compared to green tea. Or you can use water. Serves 1
Ingredients
Directions
• 1 cup/8oz brewed green tea chilled or water • 2 tbsp rolled oats • 3 tbsp ground wheat germ • 1 handful (1cup/1oz/30g) spinach • 1 tsp honey if needed • 1 banana • 1 cup/5oz frozen raspberries
1. Put the tea, oats and ground wheat germ in the blender and allow to sit for a few minutes. 2. Add the spinach, and honey and blend for 30 seconds. 3. Add the banana and raspberries and blend until smooth.
Did You Know? Green tea is rich in bio flavonoids, compounds that offer protection against certain forms of cancer. These antioxidants also neutralize the damaging free radicals that cause heart and circulatory problems.
The
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DAY 15 DAY 15 - SMOOTHIE 2
Green Pineapple After a long day at work, this smoothie is a breath of fresh air. The pineapple and blueberries blend wonderfully with the crisp cucumber which will give you an amazing feeling of freshness. The ginger accents the flavor nicely and you’ll barely notice the greens. Serves 1
Ingredients
Directions
• 1 cup/8oz coconut water • 1/2 cup cucumber, peeled • 1 cup/5oz frozen pineapple chunks • 1 cup/5oz frozen blueberries • 2 tbsp coconut flakes • 1 handful (1cup/1oz/30g) kale leaves • 1⁄4 tsp ground cinnamon • 1 inch fresh ginger grated
1. Add the coconut water, cucumber, pineapple and coconut flakes. Blend for 30 seconds. 2. Add in the greens and blueberries; blend for another 30 seconds. 3. Add the cinnamon and ginger; blend again until smooth and creamy.
Did You Know? Pineapple is rich in bromelain, a naturally occurring enzyme that has been shown to provide relief against sinusitis, bronchitis infections and pain of arthritis. Pineapple also possesses wound healing effects and can help inhibit plaque build-up in the arteries.
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DAY 16 DAY 16 - SMOOTHIE 1
Perfectly Peachy The banana combined with the avocado, strawberries and the oats makes a rich, creamy vitamin-packed smoothie that will keep you going all morning. If you’d like a cold smoothie, you could either add a few ice cubes after the 3rd step or for a nicer texture, use frozen peach and strawberries. Serves 1
Ingredients
Directions
• 1 cup/8oz brewed green tea chilled or water • 1⁄4 cup rolled oats • 2 tbsp ground wheat germ • 1⁄4 avocado • 1 peach • 1 handful (1cup/1oz/30g) bok choy leaves • 1 cup frozen strawberries
1. Add the green tea and oats to your blender and allow it to sit for a few minutes to soften the oats. 2. Add in the wheat germ, avocado and peach. Blend for 30 seconds. 3. Add the bok choy and strawberries; blend for 30 more seconds.
Did You Know? Peaches are naturally high in water and fiber and assist the body in its daily detox processes. This juicy fruit has also been shown to reduce risks of cancers of the mouth, throat and larynx.
The
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DAY 16 DAY 16 - SMOOTHIE 2
Ginger Mango One sip of this and you’ll be seduced by the delicious fusion of the coconut milk, mango and ginger. In this recipe, the ginger accents the tropical flavor of mango in a unique mystic way that will leave you refreshed and asking for more. Other than providing an amazing green hue, the kale will also boost the calcium content of your drink. Serves 1
Ingredients
Directions
• 1 cup/8oz coconut milk • 2 tbsp ground wheat germ • 1 handful (1cup/1oz/30g) kale leaves • 1 medium banana • 1 mango, chopped • 1 inch fresh ginger grated
1. Add all the ingredients except the greens and ginger. Blend for 30 seconds. 2. Add in the greens and ginger; blend until smooth.
Did You Know? Ginger is well-known for its ability to alleviate stomach discomfort and cancer experts suggest that gingerol, the main active component in ginger, may inhibit the growth of colorectal cancer cells.
The
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DAY 17 DAY 17 - SMOOTHIE 1
California Green
This very green smoothie is delightfully sweet with a nice tangy aftertaste. The avocado, oats and banana give a rich, thick texture to this smoothie — it’s so creamy you’ll almost feel like you’re having dessert. Serves 1
Ingredients
Directions
• 1 cup/8oz coconut water • 2 tbsp rolled oats • 1⁄4 avocado • 1 medium banana • 1 kiwi • Juice of 1/2 lime • 1 handful (1cup/1oz/30g) bok choy leaves
1. Add the coconut water and oats to your blender and allow it to sit for a few minutes to soften the oats. 2. Add in the avocado, banana, kiwi and lime juice. Blend for 30 seconds. 3. Add the bok choy blend until smooth and creamy.
Did You Know? Bok choy is rich in cancer- fighting nutrients that may not only help prevent certain cancers, but can possibly reverse and treat them. To make the most of this leafy green, avoid those with brown spots or wilted leaves and refrigerate as soon as you purchase them. Before using it, make sure to wash it thoroughly and remove any dirt between the stalks at the base.
The
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DAY 17 DAY 17 - SMOOTHIE 2
Chocolate Raspberry
With its abundance of antioxidants, vitamins, minerals and fiber, this is a chocolate treat you can drink guilt-free. The shredded coconut contains healthy oils that enhance the immune system, optimizes the way the body uses energy and promotes good digestion. Serves 1
Ingredients
Directions
• 1 cup/8oz coconut water • 1⁄4 cup rolled oats • 1 tbsp unsweetened cocoa powder • 2 tbsp shredded coconut • 1 medium banana • 1 cup frozen raspberries • 1 handful (1cup/1oz/30g) spinach • 1⁄2 tsp cinnamon
1. Add the coconut water, cocoa powder, and oats to your blender and allow it to sit for a few minutes to soften the oats. Blend for 30 seconds. 2. Add the shredded coconut, banana and raspberries and blend for 30 more seconds. 3. Add in the spinach and cinnamon; blend until smooth.
Did You Know? Studies show that ketones, natural compounds in raspberries, prevent an increase in overall body fat and visceral fat (dangerous fat surrounding the organs) which has been linked to heart diseases and diabetes.
The
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DAY 18 DAY 18 - SMOOTHIE 1
Hulk
The combination of almond milk, avocado, banana and bok choy gives this smoothie a mouth- watering greenish hue and a rich, creamy texture that is wonderfully nutritious and refreshing. For an even more sensational taste, let ‘The Hulk’ sit in the fridge for 15 to 20 minutes before drinking — this will bring out the buttery avocado flavor. Serves 1
Ingredients
Directions
• 1 cup/8oz almond milk • 1⁄4 cup rolled oats • 1⁄4 avocado • 1 green apple • 1 medium banana • 1 handful (1cup/1oz/30g) bok choy leaves • Pinch nutmeg • 1/2 tsp cinnamon powder
1. Add the almond milk and oats to your blender and allow it to sit for a few minutes to so en the oats. 2. Add in the avocado, apple and banana; blend for 30 seconds. 3. Add the bok choy, nutmeg and cinnamon and blend for 30 more seconds.
Did You Know? Apples are rich in quercetin, a flavonoid that has been found to reduce allergic reactions and inflammation and may even inhibit the growth of tumors. The fruit is also a great source of pectin, a soluble fiber that has lipid-lowering properties and is useful for relieving both constipation and diarrhea.
The
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DAY 18 DAY 18 - SMOOTHIE 2
Summertime
Nothing spells refreshment quite like this summertime smoothie. And with banana, strawberries, kale, coconut milk and peanut butter, this smoothie is a nutritional powerhouse all on its own. If you don’t feel like having an icy cold drink, you can freeze the watermelon chunks before hand to make watermelon ice cubes! Serves 1
Ingredients
Directions
• 1 cup/8oz coconut milk • 1⁄4 cup rolled oats • 1 tbsp unsweetened peanut butter • 1 cup/5oz papaya chunks (or 1 peach) • 1 cup/5oz watermelon chunks • 1 handful (1cup/1oz/30g) kale leaves
1. Add the coconut milk, peanut butter, ice cubes and oats to your blender and allow it to sit for a few minutes to soften the oats. Blend for 30 seconds. 2. Add in the papaya (or peach) and watermelon and blend for 30 seconds. 3. Add the kale; blend until smooth.
Did You Know?
Don’t let the name fool you: although watermelon is mostly water, this portable source of hydration is packed with vitamins A, B and C as well as potassium, a heart-healthy mineral. The reddish hue of this refreshing fruit is due to lycopene, a powerful antioxidant with strong cancer-protecting properties.
The
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DAY 19 DAY 19 - SMOOTHIE 1
Pumpkin Pie
Packed with vitamin A, potassium and fiber, this smoothie tastes like pumpkin pie in a glass but without tons of fat and calories. This thick and creamy drink makes a very filling meal and will satisfy your sweet tooth. Pumpkin seeds add a special twist to this smoothie and boost its natural anti-inflammatory properties. Serves 1
Directions
Ingredients • 1 cup/8oz coconut milk • 1 tbsp rolled oats • 1⁄2 cup canned pumpkin puree • 1 tablespoon pumpkin seeds • 1 medium banana • 1 peach • 1 handful (1cup/1oz/30g) bok choy leaves • 1⁄2 teaspoon ground cinnamon • Pinch of Nutmeg
1. Add the coconut milk and oats to your blender and allow it to sit for a few minutes to soften the oats. Add in the pumpkin puree, pumpkin seeds and fruits. Blend for 20 seconds. 2. Add in the bok choy and blend for 30 seconds. 3. Add the spices and blend until smooth and creamy.
Did You Know? Carotenoids, powerful antioxidants, are more bioavailable when pumpkin is cooked (as is the case for canned pumpkin). Thus, if you want to use fresh pumpkin, cook it first.
The
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DAY 19 DAY 19 - SMOOTHIE 2
Blissfully Blue Blueberry and pumpkin may sound like an odd combination but they blend deliciously well. And their flavors are enhanced by the dates, cinnamon and cayenne pepper. Use frozen berries for a more refreshing drink. Serves 1
Ingredients
Directions
• 1 cup/8oz coconut milk • 1⁄4 cup rolled oats • 2 tbsp ground wheat germ • 1⁄2 cup canned pumpkin puree • 2 dates, pitted • 1 handful (1cup/1oz/30g) spinach • 1 cup/5oz frozen blueberries • 1/2 tsp ground cinnamon • 1⁄4 tsp cayenne pepper
1. Add the coconut milk, oats and wheat germ to your blender and allow it to sit for a few minutes to soften the oats. 2. Add the pumpkin puree, dates and spinach; blend for about 30 seconds. 3. Add the blueberries, cinnamon, and cayenne pepper; blend until smooth and creamy.
Did You Know? Rich in antioxidants, spinach is an amazing source of vitamins A, B, C and K and the minerals iron, calcium, magnesium and zinc — the vitamin C in this leafy green optimizes the absorption of iron by the body. This green leafy veggie is also rich in lutein that protects the eyes from sun damage: studies show that people who regularly eat spinach have reduced risks of cataracts and age-related macular degeneration.
The
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DAY 20 DAY 20 - SMOOTHIE 1
Strawberry Almond One taste of this and you’ll think you’re drinking a peanut butter and jelly in a glass. Cold and frosty, it’s full of fiber, antioxidants and flavor. If you have fresh, in season strawberries, feel free to use those instead of frozen; just add a 1/2 cup of ice at the end. Serves 1
Ingredients
Directions
• 1 cup/8oz coconut water • 1 tablespoon natural almond butter • 1 tsp honey if needed • 1 handful (1cup/1oz/30g) spinach • 1 medium banana • 1 cup frozen strawberries
1. Add the coconut water, almond butter, honey and spinach to your blender. Blend for about 30 seconds until smooth. 2. Add the banana and frozen strawberries and continue blending until smooth and creamy.
Did You Know? Strawberries are great for brain power and memory. The vitamin-C and the phytochemicals in strawberries help neutralize the effects of free radicals in the brain and nervous system. Potassium, which is found in significant quantities in strawberries, also has been linked to improved cognitive function by increasing the blood flow to the brain.
The
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DAY 20 DAY 20 - SMOOTHIE 2
Mixed Berries Frozen mixed berries are a great thing to keep on hand at all times, as they make great smoothies. Paired with high fiber oranges and kale, they make a delicious, filling drink that will keep you full for hours. Serves 1
Ingredients
Directions
• 1 cup/8oz almond milk • 2 tbsp ground flax seeds • 1 orange, peeled, pith removed • 1 handful (1cup/1oz/30g) kale leaves • 1 cup/5oz frozen mixed berries
1. Add the water, flax and orange to your blender. Blend until very smooth, with little pulp. 2. Add the kale and mixed berries and continue blending until smooth.
Did You Know? Oranges are best-known for their vitamin C content — a powerful antioxidant that does not simply strengthen the immune system, but also helps the body absorb iron; assists in wound healing and is important for heart health. Along with vitamin C, oranges also provide a significant amount of potassium, calcium and magnesium — these three minerals are crucial for regulating blood pressure.
The
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