Green Smoothie Challenge: FAQ


6 Rawkstar tips to keep in mind

  1. Continue eating regular meals. We suggest having a green smoothie as a snack or a meal replacement (we like to add avocado, chia seeds and/or hemp hearts when having them as meal replacements to keep us full longer). This alone will help you feel better and begin to crave healthier foods.
  2. Drink at least 2 cups (16 oz) of green smoothie daily. We consider this “one serving.” We intentionally make our recipes two servings (yielding 4-5 cups) because we believe that you should share the green smoothie love with a friend or family member. You can also store the extras in the fridge for up to 2 days in an airtight container. Grab it for an afternoon snack or save for tomorrow’s daily smoothie.
  3. Use at least one frozen fruit to make your green smoothie creamy and cold. Pineapples, grapes, berries, mangoes, and bananas are all great fruits to have on hand in your freezer.
  4. Read our challenge FAQ ‘s. If you can’t find an answer here, please contact us here. We’re here to help you along these next 30 days!
  5. Our recipes are here to inspire you — you don’t have to follow them to a T. Yet we do think they are mighty tasty! Feel free to use other green smoothie recipes and even make some up yourself. The key to making green smoothies your lifestyle is making it easy and part of your daily routine. So we recommend using fruits and veggies that are easy for you to find and are affordable.
  6. Say adios to leafy chunks in your smoothie.  Blend your leafy greens and liquid together first to cut down on the chunks. Once it’s nice and creamy, add in the fruit and blend again.


Do I only drink green smoothies during this challenge?

This is not a fast or a restrictive diet, so you can eat regular meals during this challenge. We are making healthy lifestyle changes that will last a lifetime! Our goal for you is to drink at least one 2-cup serving green smoothie a day in addition to your regular diet. If you would like, you can replace 1 or 2 meals with green smoothies. If you drink green smoothies as meal replacements, make sure to add a protein boost (plant-based protein powder, nut milk, nut butter), or snack on some nuts or a hard-boiled egg 30-60 minutes after you drink your green smoothie.


What should I eat during the challenge?

Just by drinking green smoothies daily without even changing your regular diet, you are moving in the right direction towards healthy eating. We suggest you eat real food that’s free of processed sugar and avoid ingredients that you can’t pronounce. My personal meal plan during the green smoothie diet will be paleo-inspired with lots of veggies and some seafood (we’re both pescatarians).

If you want to take your health to the next level, we recommend checking out our Fresh Start 21 Cleanse. This is a step-by-step meal plan, with daily green smoothie recipes and whole food meal recipes created by a holistic nutritionist.


Do I drink the Beginner’s Luck recipe everyday?

You can drink the Beginner’s Luck Green Smoothie recipe on filler days, but you don’t have to stick to making the same smoothie everyday. You can rotate, experiment and try out new recipes on your own.

This challenge is beginner-friendly. The shopping lists are designed for guidance and inspiration. So feel free to make some of the recipes from the list, repeat your favorites, and create your own green smoothie recipes. For more recipe inspiration, check out our green smoothie recipes.


Do I have to follow the recipe exactly, or can I switch out an ingredient or two?

Of course you can change up the recipes! All of our recipes are meant to inspire you to eat and live healthy, not to burden you with fruits/veggies that you can’t get your hands on, you don’t like, or are allergic to. Some recipes are made for specific purposes (i.e. detoxifying, immunity boosting, etc.) and need more specific replacements, but most are made to simply taste great and give your body access to fresh and raw ingredients. If there are adjustments that would make our recipe work better for you, then go for it!


Will you send me recipes every day?

We will send recipes with shopping lists for inspiration every Thursday (not daily), but feel free to go crazy and make any green smoothie recipe you like. As long as it’s packed with leafy green veggies, fruits and water– you’ve got yourself a green smoothie (even if it’s purplish/brown).

You will get new recipes every Thursday along with a shopping list and a fun challenge to up your smoothie game. If you didn’t receive it, check your SPAM folder because it was sent out. We want to keep this challenge fun, affordable and simple. We don’t want to overwhelm you with exhaustive shopping lists and fancy hard-to-find ingredients.

I haven’t received my shopping list, am I signed-up for the challenge?

Please check your SPAM folder— some emails like to get lost in there. If that’s not the case, make sure you are signed up for the challenge in case you were unsubscribed along the way: 30-Day Green Smoothie Challenge.


I just found out about the challenge, can I still sign-up?

Yes, you can still sign-up, and you can do it here: 30-Day Green Smoothie Challenge. Our challenge is live, which means we cannot send challenge emails after the month of the challenge is over. Signing up means that you will be a part of any challenge in the future until you decide to leave (which we hope never happens!). So, if you signed up after a challenge, you will automatically be a part of the next one (challenges are in January, April, July, October).


Do I have to sign up for the challenge if I was a part of the last one?

If you’ve signed up for any green smoothie challenge in the past, then you don’t ever have to sign up again. You’ll keep receiving those good ‘ole monthly challenges until you unsubscribe (which we hope never happens)!  If you did try signing up again, anyway, then keep in mind that you won’t receive a confirmation email since you’re already a part of the list.


How many calories are in each green smoothie?

We personally don’t count calories, so we don’t include them in our recipes at this time. You’ll find that when you consume more nourishing whole fruits and veggies, you will not only feel full longer, but you’ll also have lessened cravings for high-calorie, nutritionally empty foods. So in the end it balances out. But we know many people would like to have calorie info. Three great resources for tracking calories are Self Nutrition Data and the phone apps My Fitness Pal and Lose It.


What do I do if I don’t have kale (or another leafy green) where I live?

Just swap it for 2 cups of a leafy green you do have access to. Your Farmer’s Market is a great place to see which leafy greens are in season. Here’s a list of some of our favorite leafy greens: rotate your greens.


Do I have to use frozen fruit?

We’ve had over 300,000 RAWKSTARS sign up for our 30-Day Challenge, and they are all over the world. So while we are having winter in California and Florida, someone is in Australia enjoying the summer. So feel free to purchase ingredients that are fresh or frozen. We like to use at least one frozen fruit to keep the smoothies chilly, but you could always add a little ice too.


Do I need a certain blender to make these smoothies?

You don’t need a fancy blender to make our smoothies– any blender will do. We want green smoothies to be available to everyone no matter what their budget is, so please don’t feel like you need an expensive blender to join the challenge. Here are two articles we wrote about blenders for you:

Best Blenders Under $120
Blendtex VS Vitamix

A tip to avoid leafy chunks is to blend your leafy greens and water first until you get a juice-like consistency. Then add the remaining ingredients and blend again.


What type of blender do you use?

Jen: For the past few years I have been using a Warner blender that I got for my wedding 8 years ago. It was a $70 blender that worked okay. It turned my produce into a smoothie, yet it left chunks of spinach and was very loud. It finally died and I immediately went online and bought a refurbished Vitamix 5200 for $329. It came within a week and  blends like a beast — no spinach leaf is left unblended when this bad boy is done. It’s insane.

Jadah: I use the Blendtec blender right now. I just love the Blendtec’s sleek design, and the 94oz BPA-free jug is awesome when you are making big batches for your family or prepping for a detox cleanse. Before I had a Blendtec I used the Magic Bullet (until the motor burned out) and the Thermomix, which is another high-powered blender.


Where can I buy those mason jars you use?

We adore mason jars for our green smoothies, feel free to visit our Amazon shop for mason jars, cups, cool lids, and other smoothie essentials by clicking here.  And don’t forget you can always wash out a spaghetti sauce jar for green smoothie mason jars too— that’s Jen signature move.


How many servings do your recipes make?

Most of our smoothies make about 4 – 5 cups (32 – 40 oz)– we call this family style. A serving size is 2 cups. So if you are making a smoothie for just one person, you can half the recipes and shopping lists. Or, save the leftovers for a second meal replacement, or drink the following day (now you only have to blend every other day). You can store leftover smoothies in an airtight container with a lid for 1 to 3 days. Fresh is always best, but you will still get plenty of the nutrients your body needs if you drink a leftover smoothie.


Can I store my green smoothie in the fridge?

Some people say you have to drink it “right away” to get the optimal nutrients from each blend. But if left in the fridge over-night for one to three days, the taste and satisfaction is still there. You also may add a small amount of lemon juice to preserve and keep the smoothie blend as fresh as possible. Your body is still reaping the benefits of consuming fruits and vegetables even if it is not consumed right away.


I am allergic to bananas (or pineapple, or mango, or…) what can I substitute with?

Got an allergy or an aversion to some fruits? Swap it out with a fruit that you love and adore. Can’t eat bananas? Switch it with more mango, peach, papaya, pear or an apple to sweeten it up. Or an avocado to make it thick and creamy.

Can’t do pineapples? Double up another ingredient already in the smoothie. If something calls for 1 cup of something you just can’t eat, swap it with 1 cup of a fruit you can eat. Mixed berries and mixed fruit bags that are frozen are a great replacement ingredient.

The best part is playing mini-chef with your blender. Not one smoothie will please everybody, but we promise over the next 30 days you will find a recipe that is your go-to smoothie. It will be the one you make for your friends and family and make them a green smoothie lover too. So explore, experiment, and smile!

Check out these yummy banana-free green smoothie recipes!


How do I make my smoothie “smooth” without leafy chunks?

If you have a high-speed blender like Blendtec and Vitamix, you will always have a perfectly smooth smoothie. But don’t let that stop you from making green smoothies if you have a regular blender. Healthy lifestyle choices can be made on any budget. My favorite tip to share about green smoothies is to blend your leafy greens and liquids first (water, almond milk or coconut water) until you get a juice-like consistency. You should be able to achieve this texture in 30 to 60 seconds. Once you have blended all of the leafy greens, then you can add the remaining ingredients.


Can I add a sweetener to my green smoothie?

We find that using whole fruits as natural sweeteners is the best way to sweeten your green smoothies. If you like the taste of bananas, you can add an extra banana or two whenever your smoothie is not sweet enough. Other natural sweeteners are dates and figs, which provide nutrients and fiber as well as a super sweet taste to your smoothie recipe. Some other alternatives are 100% fresh squeezed fruit juices, raw honey and 100% maple syrup.

Although you may add these sugar substitutes to your recipes, you will find that we do not add any sugars or sweeteners to our smoothie recipes unless it is a natural whole fruit. And please stay away from “0 calorie” sweeteners, they are made of artificial ingredients like aspartame which is so toxic to your body.

This smoothie is perfect for your sweet tooth: Almond Butter and “Jelly”


I’m on a tight budget— how can I get inexpensive produce?

If you are new to eating a lot of fruits and veggies, your grocery bill may be a little shocking with the extra fresh and frozen produce purchases. Over time, you will eliminate a lot of processed food items which will in turn bring your grocery bill back to normal. But here are a few quick tips to saving money on produce.

  • Make a shopping list: making a weekly meal planing list that covers what you will eat on a daily basis will help you only buy what you need. Make sure to include snacks in your meal plan and shopping list too.
  • Buy seasonal fruit and veggies: purchasing produce is in season is typically cheaper. And if you see a good deal on fresh fruits and veggies, purchase in bulk and freeze for future smoothies.
  • Buy out of season fruits frozen: Costco and Sam’s Club sell large bags of organic frozen fruit at good prices. If your freezer can accomodate bags in bulk, take advantage of making these purchases.
  • Buy from local fruit stands, farmer’s markets and CSAs (Community Supported Agriculture): For the tastiest and most fresh organic produce, buy locally. Not only has the produce been grown and harvested close to home, but buying locally also helps our environment buy eliminating the time and resources needed to deliver. Visit, to find your local farm, farmers markets, and other local food sources.
  • Follow the EWG’s Dirty Dozen: this list will help you know what is worth getting organic and what you can buy conventional.

“Health is like money, we never have a true idea of its value until we lose it.” —Josh Billings


Do you have a good recipe for weight loss?

If you want to burn fat, you want to include plant-based smoothie ingredients that have the following weight loss effects:

  • jump start your digestion
  • burn excess fat
  • reduce and expel bad cholesterol
  • provide energy for your cardiovascular system
  • detox and hydrate your body
  • promote healthy bowel movement
  • decrease your appetite for processed foods and sugars

The Kiwi Berry Punch is a low-calorie, nutrient-dense smoothie recipe that combine the best fruits and veggies for an optimal approach to healthy weight loss.

The best part about a green smoothie– you can use a smoothie as a low-calorie meal replacement because they are full of fiber which keeps your body feeling fuller longer. And if you want to take your health to the next level, we recommend checking out our Fresh Start: A 21-Day Cleanse (click here to learn more).


What are chia seeds and where can I get them?

We are obsessed with these tiny little crunchy seeds. We sprinkle them on top of smoothies, or put them inside our oatmeal with almond butter and almond milk. Many people ask what are the health benefits of chia seeds? Is there a difference between black chia seeds and white chia seeds? And where can I buy chia seeds? We have answered all your awesome questions right here: 6 Reasons Why We Love Chia Seeds.

You can buy chia seeds at your local health food store like Whole Foods or Trader Joes, or purchase online at Nutiva or on Amazon.

479 Responses to “Green Smoothie Challenge: FAQ”

  1. Rhianna 10.5.2016 at 10:09 am #

    It’s cool for you guys that you don’t count calories. But some people have glycemic control issues and need to know sugar content. You not providing that info here (or in the recipe book which is a paid item) excludes everyone like me who would love to participate but is overwhelmed by how much work is involved in having to enter every recipe in MyFitnessPal just to see if it’s safe for me. Would be such a nice courtesy – especially for people who buy a book – to do the legwork yourself instead of putting the burden on a customer.

    • SGS Rawkstar 10.6.2016 at 12:31 pm #

      Hi Rhianna,

      Thanking so much for taking the time to reach out + let us know. Our community is so important and we want to know how we can best support you. We will definitely take your feedback into consideration as we continue to develop products for our SGS tribe.


  2. Lisa 9.29.2016 at 7:02 am #

    Can I substitute coconut water for the almond milk in the smoothies for the 30 day challenge?

  3. Sara 9.28.2016 at 2:09 pm #

    Can you make the smoothies and freeze them? Defrost in the fridge overnight when needed?

    • SGS Rawkstar 9.28.2016 at 6:14 pm #

      Hi Sara,

      Of course! Simply thaw your green smoothie in the refrigerator the night before. And just an FYI, because our recipes are free of any yucky additives or stabilizers, separation is completely natural. So give your smoothie a quick shake and you’re ready to enjoy!

      Cheers 🙂

  4. Elle 9.28.2016 at 10:18 am #

    I tried a green smoothie once and the affect it had on m 8 hours later was not pretty. I put the blender up and didn’t pull out for months. Any suggestions on how to keep the effects at bay or reduced.

    • SGS Rawkstar 9.28.2016 at 6:12 pm #

      Hi Elle,

      This can be a common symptom if your body is not used to drinking or eating lots of fiber. Sometimes when you make sudden changes in your regular diet, or you add more fiber into your diet, your body needs to adjust. Every body reacts to food differently.

      Make sure you drink lots of water to help flush things out. And if you’re new to green smoothies one serving a day is enough, which is 2 cups (16 ounces). Also, try not to eat any other foods 30-60 minutes before after you drink your green smoothies to give your body time to digest the fruits.

      Hope this helps!

  5. Zinzie 9.28.2016 at 10:18 am #

    Is it safe for a pregnant or breastfeeding mothers to do the 30 days challenge?

    • SGS Rawkstar 9.28.2016 at 6:09 pm #

      Hi Zinzie,

      Breastfeeding and green smoothies is totally beneficial. Just avoid the starchy veggies because that could cause gas for you and your little one (carrots, sweet potato, broccoli), etc. Also try not to eat anything 30 minutes before or after your green smoothie to allow the fruits to digest in your body quickly.

  6. Anna 8.31.2016 at 5:38 am #

    If I drink a smoothie for breakfast, when can I fit my coffee/latte in?

    • SGS Rawkstar 8.31.2016 at 7:11 am #

      Hi Anna,

      Great question! We suggest not having any other foods 30-60 minutes before or after you drink your green smoothies to give your body plenty of time to digest all of our recipes nutrients.


      • Tania 10.4.2016 at 2:00 pm #

        Anna, i make my smoothie and coffee and pack them both in my lunch bag for work every morning. Once I get to my desk, I drink my coffee first. I have my smoothie right after. I have never had any issues. My smoothie is made about 7am, coffee 7:30-7:45ish and by the time I drink my smoothie it is about 8:15-8:30…again , no issues.

  7. Latreana Taylor 8.30.2016 at 11:16 am #

    How often should you do this 10 day smoothie cleanse? It’s been 2months sense I did mine.

    • SGS Rawkstar 8.30.2016 at 12:15 pm #

      Hi Latreana,

      Thanks for your comment. Unfortunately we don’t offer a 10-Day Cleanse. Are you thinking of JJ. Smith? If so learn more about her and her program at the link below…

      Here are Simple Green Smoothies we focus on fueling your body with healthy fruits, veggies, and leafy greens by creating a green smoothie lifestyle! We host four FREE 30-Day Green Smoothie Challenges each year, with our next challenge kicking off on October 1st. We’d love for you to join us!

      Learn more here…

  8. Shannon Henderson 3.30.2016 at 8:51 pm #

    Hi I’m starting the challenge Friday and I noticed the shopping list for the first week is quite short. Is this because the first week is considered just Friday through Sunday??

    • SGS Rawkstar 3.30.2016 at 11:51 pm #

      Hi Shannon,

      You got it! Since April 1st lands on a Friday this year, the first three recipes are meant to get you through the weekend. We’ll send out the recipes + shopping list for Week Two this Friday, so be sure to keep an eye out in your inbox for that :).


  9. Pat 2.25.2016 at 7:38 am #

    How do I know what is a plant based protein powder and where do you buy it ?

    • SGS Rawkstar 2.25.2016 at 9:09 am #

      Hi Pat,

      Great question! When looking for a plant-based protein powder make sure that your protein is free of dairy or animal products. We love reaching for proteins like pea or hemp protein. Check out Nutiva’s Hemp Protein Powder here…


  10. Bridgette 2.22.2016 at 4:28 am #

    Is the powder spinach, kale, etc, equally as good as fresh?

    • SGS Rawkstar 2.22.2016 at 6:37 am #

      Hi Bridgette,

      We definitely suggest reaching for fresh leafy greens. Are powdered greens the only option where you are? Then it’s worth a try!

  11. Wendy Arnold 2.21.2016 at 8:27 am #

    How can I make a smoothie into a meal replacement. I thought I saw a chart on what to add. Is this somewhere on the site?


  12. Gwendolyn 2.16.2016 at 11:16 am #

    Hi gals!
    I love my daily smoothies and feel so much healthier now! One of my newer adventures is exploring the world of green teas! These teas are so beautiful in flavor and variety. I read online that many folks actually use spent tea leaves by drying and adding them to other foods. While I have not done that I have been adding the leaves from yesterday’s tea to my smoothies each morning. do you have any comments on dos or don’ts regarding this idea? Thanks for all you girls do for the greater good of our bodies!!!! I love your site! RAWK-ON!

    • SGS Rawkstar 2.16.2016 at 11:47 am #

      Hi Gwendolyn,

      We recommend brewing the green tea for a few minutes, and then adding that liquid (and some ice to counteract the hot tea). Tea leaves are meant more for brewing than for eating whole.

      Hope this helps!

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