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.

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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