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Stuck in a health rut? Craving more energy? Or maybe you just really love smoothies? 🙋‍♀️ Well, this 3-Day Smoothie Diet Plan is for you! I’ve included a variety of delicious smoothie recipes, a calculated grocery list and daily smoothie menu to make the next three days awesome.

This plan is possible with Rawk the Year: Meal Planner, an amazing tool to create custom healthy meal plans in less than ten minutes a week.

Table of Contents
  1. Free Smoothie Diet Plan Download
  2. Recipes in the Smoothie Diet Plan
  3. Blending Tips for the Smoothie Diet
  4. Smoothie Diet Plan Recipe Reviews
  5. Common Questions
2 hands breaking banana over a blender container next to a wooden cutting board of fruits and vegetables.

Blending up your daily dose of fruits and vegetables is a great way to nourish the body. If you’ve done my Plant-Based Cleanse, you know eating more plants makes us feel so much better. There’s also a TON of prep when overhauling your entire diet.

This 3-Day Smoothie Diet Plan is the opposite of that. You’ll shop, prep and blend in just minutes.

Free Smoothie Diet Plan Download

For three straight days, you’ll be blending a variety of fresh vegetables, fruits, nuts and seeds in your blender. If you don’t have a high-powered blender yet, then explore these top blenders for smoothies.

Smoothie Plan Menu

The PDF menu includes five recipes to enjoy each day. The interactive menu allows you to track your progress and check off each smoothie as you make it and also click on the recipe image to access to entire recipe. If you want to add in protein powder or an extra non-smoothie meal then keep reading; I’ve got you covered!

Your Grocery List

The grocery list is a PDF that has everything you’ll need to make the recipes for one person. Double the amount if doing with a loved one. Make sure to read labels on the almond milk, almond butter, dates and yogurt. You don’t want any added sugars or artificial ingredients.

white tablet with 3-Day Smoothie menu written on top then 3 day smoothie diet plan laid out.

Recipes in the Smoothie Diet Plan

This three-day menu is meant to ramp up energy levels, clean out your digestive system and flood your body with nutrients. I chose specific smoothie recipes to give you natural energy and a variety of essential nutrients, including plant-based protein, anti-inflammatory herbs and healthy fats.

Best Green Smoothie
4.8 from 1891 votes
The best green smoothie recipe is a tasty tropical treat packed with iron, potassium and vitamins galore. There's no need to be scared of a spinach smoothie when it tastes like this.
Make Recipe
Cherry Vanilla Diabetes Smoothie
5 from 3 votes
Get all the sweet with none of the spike while sipping on this cherry vanilla diabetes smoothie. It is low in sugar and high in flavor + omega-3s. Who wouldn't want a healthy smoothie recipe in this gorgeous color?!
Make Recipe
blueberries on a smoothie for a meal
Meal Replacement Smoothie
4.5 from 390 votes
Healthy fats and proteins are the way to go if you want to power up with a meal replacement smoothie. This combo of juicy blueberries, almond butter and rolled oats is a must to keep you feeling full and fuel you 'til your next meal.
Make Recipe
Sweet Peach Smoothie
5 from 4 votes
Peach season is one of my favorites! Whether you've got more fresh peaches than you know what to do with, a bag of frozen slices in the freezer or just a hankering for something peachy, this ginger peach smoothie is sure to hit the spot. 
Make Recipe
flaxseed smoothie in a glass next to a jar of flaxseeds.
Easy Flaxseed Smoothie
4.6 from 5 votes
This is a protein-packed, filling smoothie recipe that's perfect for a quick lunch or post workout pick-me-up. Easily omit the date if you wanna cut back on the natural sugar. Flaxseed is a superfood with fat, protein and fiber; basically a great way to start your day.
Make Recipe
person in workout clothes sipping a green smoothie next to a blender of green smoothie in a kitchen surrounded by green produce.

Blending Tips for the Smoothie Diet

Your blender will definitely get a workout in blending all 15 smoothies in the 3-Day Smoothie Diet Plan. A standard blender can make these smoothies, yet a high-powered Vitamix blender can make them even better. Here are some recommendations for blending and prepping smoothies.

  • Prep smoothies ahead of time: Use quartz-size freezer-safe bags or containers with airtight lids to put smoothie ingredients into single-serving containers (don’t add liquid). Label each recipe and store in the freezer until ready to blend. When it’s time to have that smoothie, add the liquid to the bag and allow it to defrost for 10-15 minutes on the counter. Then add everything to the blender and enjoy! Meal prep smoothies are a great way to save time each day.
  • Blend in stages for creamy results: If your blender isn’t very powerful, skip the smoothie prep and blend fresh ingredients in stages each day. Start with the liquid base and any ingredients that are hard to blend (for example spinach, frozen berries, nuts). Once they’re blended well, add the remaining ingredients and blend again.
  • Clean your blender like a pro: After you’ve poured your smoothie into a glass, add warm water and a drop of dish soap to the blender container. Put the lid on tight and blender again. It’s like a mini dishwasher. To watch this in action, check out my How to Clean a Blender demo.
  • Add extra leafy greens: Boost fiber and nutrients by adding baby spinach and kale to all five smoothie recipes. The taste won’t change much (if at all) but you’ll feel fuller and reap the benefits of leafy greens.
  • Use top-quality almond milk: You’ll need nine cups of almond milk with the Smoothie Diet Plan. The taste will differ depending on what you use. I suggest learning how to make almond milk to save money or buying one of the best almond milk brands.
  • Swap Greek yogurt for coconut yogurt: If you don’t do any dairy, you can swap the Greek yogurt for a dairy-free alternative like vegan yogurt.
  • Add a protein boost: Each smoothie recipe has 3-15 grams of protein on its own. Depending on your individual needs, you can boost that by adding a scoop of my homemade protein powder, or purchase a clean plant-based protein powder that’s compatible with smoothies.

Smoothie Diet Plan Recipe Reviews

OMG this is a keeper. I was looking for a good lunchtime smoothie to have after a workout and wanted one that wasn’t super sugary…This is perfect! —Erin

Healthy and so delicious. This is now my go-to smoothie! —Karen L.

I am not doing right with my diet and needed a way to incorporate veggies and fruits. This smoothie really is good. Thank you so much! —Marisa

So good and so refreshing for this time of year! —Grace

black Vitamix blender full of green smoothie for the smoothie diet plan.

Common Questions

Is a smoothie diet plan good for losing weight?

Consuming smoothies with fiber, protein and healthy fat can help wake up the metabolism, keep you full and may promote weight loss. Focusing on consuming a variety of whole foods, fruits and vegetables that taste delicious can help kickstart weight loss, yet no one diet is a “miracle.” Use this plan to help start your journey and transition to a holistic clean eating approach.

What is the 21-day smoothie diet plan?

There a a variety of smoothie diet plans out then, including the Smoothie Diet, which is a 21-day program using just smoothies. We don’t recommend consuming only smoothies for 21 days. We encourage you to do a three-day smoothie plan and then transition over to a seven-day healthy meal plan, where you can still enjoy a variety of breakfast smoothies plus plant-based whole-food meals.

Can you lose weight by drinking three smoothies a day?

Drinking only smoothies can help you lose weight if those smoothies are full of plant-based, whole-food ingredients. Using the right ingredients, smoothies can help lower blood sugar levels and aid in weight loss, yet I don’t recommend doing this for more than three days. Your body needs food in a variety of forms, so use this smoothie diet plan to jumpstart healthier eating and as a way to get in a wide variety of plants.

How do I stay full when drinking just smoothies?

Depending on your nutritional needs, this short-term calorie deficit (1,300 calories a day) might be beneficial or you may need to increase your calorie intake to make this work for you. Try adding protein powder and an extra serving of fruit and vegetables to make larger smoothies. You can also swap a smoothie for a heartier plant-based meal like our Hemp Hearts Veggie Bowl and Chickpea Tacos. Still hungry? Try adding healthy snacks like Roasted Chickpeas and Lemon Chia Pudding.

How often can I do a three-day smoothie diet plan?

This plan is meant to be done as needed. If you love how you feel while on the plan, repeat it every few weeks to support your health goals. In between, we encourage you to explore more plant-based recipes to ramp up your digestive system and find some nutrient-dense meals to enjoy.

Have a question or wanna share your results from doing the Smoothie Diet Plan? Leave a comment below. I’d be happy to reply and celebrate your wins!

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  1. I want to try this but do I need to drink all 5 every day? I don’t have much of an appetite and even drinking 2 a day plus all that water will probably fill me up since my metabolism is dead. I want to lose weight and I’m not sure having so many smoothies will help me achieve my goal. Do you think I might end up gaining weight instead?

    1. Hi Jessica! No need to be on a specific time schedule for these. In the download we have them labeled as breakfast, snack, lunch, snack and dinner, so you can have the 3 meals during your meal times and then the snacks in between!