7-Day Smoothie Weight Loss Diet Plan

Are you ready to take on a 7-Day Smoothie Challenge with my 7-day smoothie weight loss diet plan?

I put these smoothie recipes together for two reasons:

1. Because smoothies have been an easy way for me to incorporate all things during my gut-healing journey
2. And also because people are seeking out ways to accommodate their weight loss efforts with a healthier lifestyle

Also, it’s so easy to incorporate supplements right into your smoothies as a delicious way for a healthier digestive tract.

And when we are considering any sort of 7-day diet plan, we also must be cognizant of important nutrients and essential vitamins for overall health.

Getting Started (What You Need to Know)

First, I put this 7-Day Smoothie Challenge together for you for free.

If you’re looking for an awesome 7-day smoothie diet plan, this one requires no fee.

Next, I want to be clear about using smoothies as part of a weight loss plan:

1. While you can find a weight loss program that promotes only the use of liquids by way of smoothies and juices for liquid diets, that’s not what I promote or believe in. I do not think the only thing you should consume for the next 7 days are smoothies only.
2. The idea for this 7-day smoothie weight loss diet plan is that you can use one smoothie per day as a meal replacement and then fill the rest of the day with other whole foods (lean proteins, leafy greens, healthy fats, and fiber — that’s the secret to an optimal digestive system).
3. Part of losing weight is HEALING YOUR GUT. Once your gut microbiome is healthy and sound, your weight arrives at a place where it should be – a place that’s right for YOU. This is known as the Set Point Theory.
4. In addition to the smoothies and healthy diet, be sure you’re drinking plenty of water (and boosting with electrolytes).

If you’re ready, simply grab your 7-day smoothie challenge ingredients, and then get to making some delicious smoothies that use fresh ingredients to help with gut health and weight loss goals.

7-Day Smoothie Challenge for a 7-Day Smoothie Weight Loss Diet Plan

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1. Thick ‘n Creamy Blueberry Manna Smoothie

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Here are the exact ingredients you need for this smoothie:

• 1 cup blueberries, frozen
• 1 cup full fat coconut milk
• 2 Tablespoons Nutiva Organic Coconut Manna

This smoothie can replace a meal where you’re craving something like dessert.

It’s thick and creamy and due to the healthy fats it contains, provides enough calories to leave you feeling satiated.

If you’re really trying to lose weight, you can swap out the full fat coconut milk for either light coconut milk or unsweetened almond milk. Just make note that both will reduce the amount of creaminess this smoothie provides.

Special notes for my Gutsy friends:

• Almost everyone will be able to enjoy this recipe, as it’s gluten, grain, dairy, and soy free + Vegan and Paleo.
• It’s also fairly low-FODMAP, but if you’re SIBO is active, you may not be able to drink the full thing in one sitting. 2 Tbsp of the Coconut Manna could aggravate your symptoms. Either reduce that to 1 Tbsp or only drink half the smoothie.

Thick ‘n Creamy Blueberry Manna Smoothie

A thick ‘n creamy smoothie filled with blueberries and Organic Coconut Manna. This smoothie recipe is gluten free, grain free, dairy free, soy free, vegan and Paleo.

Ingredients

• 1 cup blueberries frozen
• 1 cup coconut milk full-fat
• 2 Tbsp coconut butter Nutiva Organic Coconut Manna

Instructions

Blend on high until all ingredients have been completely blended together, forming your perfect smoothie consistency.

2. Low-FODMAP Berry-licious Hemp Smoothie

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Here are the exact ingredients you need for this smoothie:

• 1 banana (~ 1 cup), fresh or frozen
• blueberries (1/2 cup), fresh or frozen
• raspberries (1/2 cup), fresh or frozen
• milk of choice (1/2 cup) (this recipe was made with coconut milk)
• 2 Tablespoons Nutiva Organic Hempseed
• vanilla extract (2 teaspoons)
• ½ Tablespoon fresh mint leaves
• 2 heaping handfuls spinach, fresh
• 10 ice cubes

With a variety of fruits, this healthy smoothie is the perfect way to get in different fruits while also remaining low-FODMAP.

It’s also paired with hempseeds which are a nearly perfect food source. High in digestible protein, healthy Omega essential fatty acids (EFAs) and naturally occurring minerals, hemp seeds are also free of gluten and have no known allergens. (source)

Special notes for my Gutsy friends:

• If you have SIBO and it’s active, you will need to use a less-ripened banana. Ripe bananas sometimes are aggravating. They never have been for me, but they technically are high-FODMAP.
• Why do I use so much hemp? Because I believe that hemp is good for gut healing. It’s also delish.

Low-FODMAP Berry-licious Hemp Smoothie

Ingredients

• 1 banana frozen
• 1/2 cup blueberries fresh or frozen
• 1/2 cup raspberries fresh or frozen
• 1/2 cup plant-based milk of choice (this was made with coconut milk)
• 2 Tbsp Nutiva Organic Hempseed
• 2 tsp vanilla extract
• 1/2 Tbsp mint leaves fresh
• 2 heaping handfuls spinach fresh
• 10 ice cubes

Instructions

Blend on high until all ingredients are completely blended together, forming a perfect smoothie consistency.

Notes

3. Boosted Green Smoothie

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Here are the exact ingredients you need for this smoothie:

• 1 cup Elmhurst Unsweetened Milked Hazelnuts
• ½ cup frozen banana
• ½ ripe avocado
• 2 Tablespoons Nutiva Organic Hempseed
• handful kale, 1 large
• spinach, 1 large handful
• 1 tsp cinnamon
• moringa, 1 teaspoon

If there ever was a type of smoothie promoted for the weight loss journey, it would be a green smoothie. Greens are a great way to achieve nutritious smoothies without the extra calories.

Special notes for my Gutsy friends:

• You can make this recipe low-FODMAP simply by removing the avocado. If you need more thickness once you remove it, use a whole banana. If your SIBO is alive and active, just make sure it’s an un-ripened banana.
• I didn’t need anymore sweetness to this recipe because I was trying to keep it low sugar using only natural sweeteners by way of fruit, but if you do, simply add a Tablespoon maple syrup or honey (if you don’t need it to be low-FODMAP and/or you aren’t Vegan). Alternatively, you can use monk fruit, which is something I always have on hand.

Boosted Green Smoothie

A smoothie filled with greens, nutrition, and flavor that's low in sugar and contains no gluten, dairy, or soy. It is Paleo.

Ingredients

• 1 cup Elmhurst unsweetened milked hazelnuts
• 1/2 cup banana frozen
• 1/2 avocado ripe
• 2 Tbsp Nutiva Organic Hempseed
• 1 handful kale large handful
• 1 handful spinach large handful
• 1 tsp cinnamon ground
• 1 tsp moringa ground

Instructions

4. Creamy Mint-Chip Smoothie

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Here are the exact ingredients you need for this smoothie:

• 1 cup spinach
• avocado, 1/2 large
• banana, 1/2 cup
• 2 full mint leaves
• 1.5 cups coconut milk
• 2 Tablespoons Nutiva Organic Coconut Sugar
• Cacao nibs/mini Enjoy Life chocolate chips, as desired

Like the Thick ‘n Creamy Blueberry Manna Smoothie, this is definitely a healthy smoothie recipe that’s more dessert by nature.

One way that you can make this an even more nutritious drink is by skipping the coconut sugar.

You don’t need it, but it definitely will add that more dessert-like flavor.

The great thing about this recipe and all of these smoothie recipes is that you can tinker with them, as desired, depending on your taste buds and what you’re trying to achieve for weight loss results.

Special notes for my Gutsy friends:

• The avocado is a fairly important ingredient in this one, so if you cannot do FODMAPs, you might want to skip this one altogether. If you really want to try it, lower the avocado amount and add more spinach + banana.
• This recipe was one I need that was part of a post for Nutiva and Stasher Bag called, “4 Simple Smoothie Prep Recipes.” The premise is that it’s easy to prep all your healthy ingredients for the smoothies beforehand, stick the ingredients in a Stasher Bag in the freezer, and pull out whenever you want to make a smoothie for a quick grab-n-go. If you don’t have a Stasher Bag, just proceed about making this smoothie like normal. However, if you do want to grab some Stasher Bags, all of these smoothies could be prepped ahead of time to make this ultra easy.

Creamy Mint-Chip Smoothie

An easy, creamy and delicious mint-chip smoothie that's gluten free, grain free, dairy free, soy free, vegan and Paleo.

Ingredients

• 1 cup spinach frozen
• 1/2 avocado frozen
• 1/2 cup banana frozen
• 2 mint leaves
• 1 1/2 cups coconut milk or plant-based milk of choice
• 2 Tbsp coconut sugar
• Enjoy Life Chocolate Chips or cacao nibs as desired

Instructions

5. Raspberry Muffin Smoothie

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Here are the exact ingredients you need for this smoothie:

• 1.5 cups Elmhurst Milked Oats™
• frozen raspberries, 1 cup
• frozen banana, 1 cup
• gluten-free old fashioned oats, 1/2 cup
• 1 Tablespoon maple syrup
• vanilla extract, 1 Tablespoon
• cinnamon, 1 teaspoon

This is the perfect breakfast smoothie; a way to have a muffin without the extra pounds!

Special notes for my Gutsy friends:

• Even if you have active SIBO, this recipe could be just fine for you. I already know what you’re thinking, “But what about the Milked Oats and old fashioned oats?”
  • Oat Milk is low-FODMAP for up to 125 ml (about 1/2 cup). Therefore, your choices are: only drink a little less than half the smoothie in one sitting or use 1/2 cup Milked Oats and 1 cup of something else. For this recipe I’d recommend the Milked Walnuts or a full-fat coconut milk.
  • Raw, rolled oats are actually low-FODMAP.

  

  Raspberry Muffin Smoothie

  Packed with nutrients and filling ingredients, this smoothie will help transform your morning (or evening snack) from good to great. It is gluten free, dairy free, soy free, and Vegan.

  Prep Time 5 minutes mins Cook Time 5 minutes mins Course Beverage Cuisine American Servings 2

  Ingredients

  • 1 1/2 cups Elmhurst Milked Oats™
  • 1 cup raspberries frozen
  • 1 cup banana frozen
  • 1/2 cup old-fashioned rolled oats gluten free
  • 1 Tbsp maple syrup
  • 1 Tbsp vanilla extract
  • 1 tsp cinnamon ground

  Instructions

  Gather and measure all ingredients. Place all ingredients in a blender.

  Blend on high until all ingredients have been completely blended together, forming your perfect smoothie consistency.

  Pour mixture, and serve immediately. Keyword dairy free, gluten free, soy free, Vegan, Vegetarian

  6. Strawberry Vanilla Smoothie

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  Here are the exact ingredients you need for this smoothie:

  • Elmhurst Milked Almonds™ Unsweetened, 1.5 cups
  • strawberries, 1.5 cups frozen
  • frozen cauliflower, 1.5 cups
  • 1 Tablespoon vanilla extract
  • maple syrup, 1 Tablespoon or to taste

  If you’re looking for a smoothie that’s not a banana smoothie (because so many smoothies do include bananas), then this is one to try. Instead of the banana, you’ll use frozen cauliflower which is a great addition to weight loss smoothies.

  I was hesitant at creating this one because the thought of replacing a banana with cauliflower seemed rather gross. But don’t knock it until you try it. I loved this nutritious drink, and I think you will, too!

  Special notes for my Gutsy friends:

  • I understand that cauliflower can be super aggravating. If you tolerate it, please keep it in this smoothie. I never believed the hyped on adding frozen cauliflower to smoothies for the nutritional boost and thickening agent, but now I get it.
  • If you can’t do cauliflower (it is high-FODMAP), I would suggest swapping in frozen banana and hempseed, both of which will give that thick, creamy consistency. You could try 1/2 cup banana and 2 Tbsp hempseed.

  

  Strawberry Vanilla Smoothie

  A simple smoothie that is lightly sweetened with strawberries and just a hint of maple syrup. The recipe is gluten free, grain free, dairy free, soy free, Vegan and Paleo.

  Prep Time 5 minutes mins Cook Time 5 minutes mins Course Beverage Cuisine American Servings 2

  Ingredients

  • 1 1/2 cup Elmhurst Milked Almonds™ Unsweetened
  • 1 1/2 cup strawberries frozen
  • 1 1/2 cup cauliflower frozen
  • 1 Tbsp vanilla extract
  • 1 Tbsp maple syrup or to taste

  Instructions

  Place all ingredients in a blender and blend until completely mixed together. Serve immediately. Keyword dairy free, gluten free, paleo, soy free, Vegan, Vegetarian

  7. Summer Refresher Smoothie

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  Here are the exact ingredients you need for this smoothie:

  • 1 cup frozen papaya
  • ½ cup frozen watermelon
  • frozen mango, ½ cup
  • cucumber, peeled, de-seeded and cubed, ½ cup
  • full fat coconut milk, refrigerated overnight the night before
  • use, ½ cup
  • fresh mint, chopped, ½ Tablespoon
  • light coconut milk, 1/2 cup

  I don’t know about you but summer always screams healthy eating and healthy snacks to me. That’s why I created this smoothie, and even if it’s not summer, you can enjoy it!

  Special notes for my Gutsy friends:

  • This recipe is full of FODMAPs, and you will not be able to outrun that. If you can’t do FODMAPs, skip today and enjoy the bonus recipe below 🙂
  • If you’re looking for more summer eats and treats, I have a ton of them included in Gut Healing: ELEVATED.

  

  Summer Refresher Smoothie

  A light and cool recipe that's perfect for a hot day. It is gluten free, grain free, dairy free, and soy free. There are no added sugars, and it's suitable for the Vegan and Paleo diets.

  Prep Time 5 minutes mins Cook Time 5 minutes mins Course Beverage Cuisine American Servings 2

  Ingredients

  • 1 cup papaya frozen
  • 1/2 cup watermelon frozen
  • 1/2 cup mango frozen
  • 1/2 cup cucumber peeled, de-seeded, and cubed
  • 1/2 cup full-fat coconut milk refrigerated prior to use
  • 1/2 cup light coconut milk refrigerated prior to use
  • 1/2 Tbsp mint fresh, chopped

  Instructions

  Place all ingredients in a blender and blend until completely mixed together. Serve immediately. Keyword AIP, dairy free, gluten free, grain free, paleo, Vegan, Vegetarian, whole30

  BONUS: Low-FODMAP Chunky Monkey Nice Cream

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  I promised a BONUS recipe, and this is the best one ever. Grab the bonus recipe HERE.

  Just eat it every single day. No shame in your game.

  Ice cream that can be part of your new diet plan 🙂

  How to Boost Your Smoothies

  If you think of a smoothie as a vehicle for getting in essential nutrients (vs. achieving drastic weight loss in a short amount of time), you’re headed in the right direction.

  Keep these things in mind:

  

  1. You can boost ALL of the above with THESE best supplements for smoothies. For example, add L-glutamine to your smoothie, as it helps preserve muscle mass (avoid muscle loss) and is the primary fuel source for the cells that line your intestinal wall.
  2. A quick addition of a high-quality protein powder can be an instant way to increase your overall grams of protein. The protein boost will help keep you fuller for longer, and it’s one of the simplest hacks to increase energy levels and reduce overall body fat. HERE are 8 protein powders to consider if you have a sensitive stomach.
  3. All smoothies can be tinkered with to fit your individual needs. And if you have specific health conditions you must keep this in mind. Don’t be afraid to stray from the original recipes.

  I hope you love these smoothies, and enjoy the 7-day smoothie challenge.

  I didn’t set the smoothies to specific days, but if you want a schedule, just start at the top (on Monday) and work your way down.