Smoothie Challenger…. rev your blender! Get ready for a tasty week!
We’re happy that you’ve decided to join this week of smoothies and we’ll be giving you everything you need to make it through with a big smile. These next 7 days will be a smoothie oasis of new and tasty smoothie ideas.
We want to keep this simple and easy so everything is out of the way in tabs unless you click on it. Above are the tabs to see the smoothie for each day and below are the introduction topics to click on and read.
Shopping List & PDF Recipe List
We’ve got you cover whether you like to have a physical PDF to print off or a digital check list to check off as you shop. Below are 3 ways to access and use the Shopping List.
1. Digital Check List
The digital check list is simple, click the little box next to the ingredients when you have it. This will help you see what you have and don’t have yet. It won’t save so you will need to keep the screen open.
We’ve found that some like to save an image in their phone’s photo app or just like seeing a visual of it on our site. Here’s that option for you if that’s you, go ahead and click on the image to enlarge it.
Recipe List (in PDF format)
List Of All Smoothie Weeks Recipes In PDF Format
If you prefer to do the Smoothie Week on paper then we have that option for you. The PDF below will give you all the recipes in Smoothie Week.
The PDF’s here just cover the recipes, the Shopping Lists PDF is above, we separated recipes and shopping lists for those who want to use very little paper and prefer to navigate to the recipes through the site.
We have two options of PDF’s for you:
1. The Full Picture option has a large picture of the recipes (this option comes out to being 9 pages).
2. The Quick List option will break down the recipes in the shortest amount of pages possible. There are no picture to save pages and ink (this option comes out to being 3 pages).
The goal is to have one smoothie, once a day for 7 days. It’s that simple. You can eat what you want for the rest of day, just remember to have at least one smoothie each day.
If you have any strong addiction to coffee, milk, cigarettes, sugar based food item etc… this week might also be a great time to slowly move yourself those addictive foods. This way you’ll not experience the withdrawal symptoms as intensely during the Reset.
How Does It Work?
HOW IT ALL WORKS:
Everything here was created to be printed off or be done right from your device in a simple layout. We have the shopping list and smoothie ideas all laid out for you. The tabs above cover each day and the shopping list is below.
Mix and match as much as you’d like. We picked smoothies that are tasty and fit with each other so that food items in one smoothie carry over to another. We also picked them to give you a large variety of smoothies for your taste buds. If you want different smoothies, head over to the sidebar and click the “Smoothies” button and there you’ll see a bunch of our favorite smoothies to pick from.
It’s A Big Shopping List, Do I Need It all?
No, you do not need to buy everything on the list to do smoothie week. We created it to show a wide variety of smoothie options and let you experience how different and amazing they can be. The goal was to give you new smoothies idea in hopes that you add some to your favorite list and hopefully make them after smoothie week.
If you want to save money and a little time we suggest to disregard the shopping list and pick one or two smoothies and buy enough for the whole week. To make it even easier, you can also just make the same smoothie every day, such as the recipe below.
If you want to save time and money, just make your favorite one you already have or do our guaranteed amazing “Simple Sunshine Smoothie” below.
Simple Sunshine Smoothie Shopping List
Simply, buy the ingredients below and make the “Simple Sunshine Smoothie” every day for 7 days. It’s a tasty one:)
1 pound bag of spinach
1 bunch of kale
1 pound bag of frozen blueberries
1 pound bag of frozen Pineapple
1/2 gallon of unsweetened almond milk
3 Avocados – optional
Ingredients & Directions
1 small handful spinach
1 small handful kale
1/2 cup blueberries
1/2 cup pineapple
1 cup unsweetened almond milk
1/2 avocado – optional
Place into a blender and blend. Add ice to desired consistency. Enjoy!
This is a great smoothie to shift your body into the Reset. Enjoy:)
Smoothie Time & Money Saving Tips
It really doesn’t take that much time to make a smoothie but if you can save even more time then why not! We have a few tips that will help make your smoothie week go even smoother and cheaper.
1. Pre-make Smoothie Bags
This one tip makes smooth week that much easier.
It’s very simple, after you finish shopping. Head to the kitchen and pre-make all the bags for the week and label them for what day they are for.
When you are labeling the bag, remember to label anything else that you might need to add into the blender with the smoothie ingredients such what liquid, sweeteners, etc…
Once you are done, place the smoothie bags in the freezer and your smoothies will be that much better when you make them.
2. Wash Blender Right After Use
We’re all guilty with walking away to enjoy our AMAZING smoothie creation while our blender slowly solidify the leftover smoothie. This only leaves us with a much hard blender to clean later on.
This week, try to make it a habit to clean your blender right after making the smoothie…. It will be 4-5 times easier to clean.
Here’s another other tip. When you are cleaning your blender, throw a little water in with some natural soap or baking soda and blend that for little before rinsing it out.
3. Place Blender In An Easy To Access Location
The rule of 20 seconds is, “if you want a change, then move the habit you want 20 seconds easier to do and old habit you don’t want 20 seconds harder to do.” Keep doing that until the new habit your go to action.
In this case, consider putting the blender on your counter in an easy to use place. Or put it in place of what you would normal eat during that time. Maybe move your cereal somewhere far away and your blender in place of it.
This is up your imagination on how to use the 20 second rule but it can be extremely powerful if applied. We natural follow the path of least resistance so lets use that in our favor.
4. Blend Your Leafy Greens First
This tip might not be for you if have a high powered blender. Something most of us do not like is chunks of leaves in our smoothies.
To prevent this terrible smoothie act, blend you leafy greens with the liquid first before putting anything else in with it.
Once the greens are blended well, add everything and blend a little more.
5. Soak your dates overnight
Dates are an amazing sweetener and energy booster. They have loads of fiber to help keep your energy sustained for a longer time. The only problem with dates is the unbendable chunks. Once again this might not happen with a high powered smoothie. Here’s the tip, if you have a smoothie with dates, throw them in a little water the night before.
This will help soften them up before you blend them, giving you a smooth and naturally sweet smoothie. Remember to put the water you soaked with the dates in the smoothie also (don’t want to miss out on that tasty sweet water.)
6. Freeze your veggies, fruits and greens
For now and forever…
SMOOTHIE VEGGIES, FRUITS & GREENS WILL NEVER GO BAD! LETS FREEZE’EM!
That might sound silly and a little over board but throwing away food that could’ve ben eaten is even more silly. The simple trick of moving your veggies from your fridge to freezer will save you money and make your smoothie taste that much better.
You might be wondering, what should I freeze?
First, it’s best if you wash, pre-peel, pre-skin and chop your fruit or veggies into chunks before freezing them. This way they’re ready to go right into the blender.
Lemons/Limes (pre peeled)
Any leafy green
Anything else you like in your smoothie.
There are lots of ways to apply the freezing tip:
1. Freeze On The Go: See a smoothie veggie going bad but don’t have time to chop and bag it. No worries, throw it in the freezer anyways and when you want to use it pull out the cutting board, give it a couple hacks from a heavy-duty cleaver knife and throw it in the blender.
2. Chop, Bag and label Chunks: This one is a little more time consuming but saves time and money. You’re simple preparing what your are freezing to a clean and blendable size before freezing. Labeling the bag before freezing can also be helpful, this way, you will know what you have and what to use first.
3. Pre-blend and freeze cubes. This is a great idea if you don’t have lots of room in your freezer, especially when breaking down greens into a smaller size. Simply, blend your veggies and greens, then pour them in ice trays. Now you’re set to place your smoothie ice cubes in the blender with your favorite fruit.
7. Make your smoothies ALWAYS taste great
This might go with out saying but always make it taste amazing. Fruit with it’s natural fiber will not have any negative effects on your health or body. The main goal is to make sure you enjoy every smoothie you make.
Let the sweetness you need in the smoothie be a natural process. If it doesn’t taste good, add more fruit, if it tastes to sweet, add less, but never have a smoothie that is hard to put down. In our experience, we’ve found that long time smoothiest require less fruit through out time because their taste buds are slowly needing less sweetness to make it taste good. The exception here is the Tree Of Life Smoothie, I’m not sure if this will taste amazing to anyone but it’s extremely nutrious and we’ve had people claim they enjoy one every morning.
Healthy Protein & Booster Options
The smoothies in this week are made with simple, easy and relatively cheap ingredients. We didn’t want to give a large shopping list and fancy difficult to find ingredients.
If you are someone wanting a little extra protein in your day or looking for some extra boosters then we want to support you and give you the list of our favorite boosters and raw proteins. This is just an option, your smoothies will still be amazing and nutritious with or without them.
Healthy Raw Vegan Proteins
It’s better to buy the protein in it’s purist form. Try to avoid raw vegan smoothie blends because they will usually have added sugar and many of them have complex ingredients that will make some people’s stomach bloat.
The list below will cover some great protein options that will help in recovery without the negative effects. Add a scoop to any smoothie for some added recovery, plus it can help keep you full longer.
My favorite vegan protein is high in lysine content; it may help lower cholesterol and promote a healthy immune system. Pea protein also helps aid in muscle recovery and contains antioxidants and anti-inflammatory agents.
Hemp Protein Or Hemp Seeds
A nutty and earthy powder or ground meal, hemp is a complete protein (meaning it contains all nine essential amino acids) that’s also rich in iron, magnesium, and omega-3s, which can help prevent heart disease, dementia, and inflammation. Hemp also helps to repair and develop lean body mass.
Brown Rice Protein
This vegan protein is isolated from carbs in rice and has a mild flavor. It is commonly combined with pea protein. Rice protein is gluten-free, hypoallergenic, and provides essential amino acids and fiber.
Amazing Smoothie Boosters
Smoothie enhancers are a wonderful way to make your smoothie that much healthier for you. Add 1, 2 or more of these boosters in your next smoothie to give it an extra boost of health.
Green Superfood Powder
Green superfood is bursting with vitamins A, C, and K, fiber, protein, thiamin, riboflavin, niacin, and omega-3, 6, and 9 fatty acids. Plant sources include wheat grass, alfalfa grass, parsley, barley grass, oat grass, spinach and some even have sea greens. There are many green powders on the market. Head to your local natural grocery store and find one that indicates that it’s raw, none-GMO and unprocessed.
Adding a green superfood to your smoothie is a great way to add a little extra boost to your health.
This blue-green algae is rich in protein, vitamins, minerals, carotenoids, and antioxidants that fight off free radicals. It’s also rich in beta-carotene, which may aid in the prevention of cancer and helps prevent aging. This superb organic source of vitamin B12 may help decrease bad cholesterol, lower blood pressure, prevent infection, and naturally cleanse your system. Spirulina may also increase stamina, and help build lean muscle mass. Plus, it is a compete protein. It really is as great as it sounds. Look for powdered varieties in your local health food store and give it a try.
Bee pollen contains vitamins, minerals, carbohydrates, lipids, protein, and a massive amount of amino acids. It may help the digestive system, boost the immune system, support the cardiovascular system, and aid in prostate and infertility problems.
Coconut oil has a massive list of health benefits. To state a few, coconut oil will help you burn more fat, stave off infection, improve cholesterol levels, heal skin, improve brain function and more. This amazing fruit contains a unique combination of fatty acids with powerful medicinal properties. An interesting fact is populations that eat coconuts are among the healthiest people on the planet.
Add a tablespoon to any smoothie, it will give a better taste along with all of it’s health benefits.
Flaxseed is full of omega-3 fatty acids, alpha-linolenic acid (which may help boost immunity), and vitamin E. The shell of the flaxseed is to tuff to break down so we must break it open, to do this, place 1 Tablespoon of flaxseed in a coffee grinder and pulse a few times. Add the ground flaxseed to your smoothie and reap all it’s health benefits.
Maca Root Powder
Maca is grown in the Andes Mountains of Peru. It has been shown to help improve female and male libidos, enhance your mood, lower stress, help ease tension, and increase energy. It has also been used in holistic medicine as a pain reliever. Just sprinkle in a little and see if it does wonders for you too.
Do I have to follow the smoothies on the list or can I make my own?
As long as you have a leafy green, fruit and water you are set to go. In fact, we support anyone who wants to put on the smoothie chefs hat and discover a new smoothie to love. Experience is one of the best forms of education.
If you already have some favorite smoothie recipes, or your freezer is full of frozen fruit then we suggest use what you have. The list we made is created to make your week as easy as possible, if you want you can look at it as a guideline.
I have a hard time finding some of these ingredients, can I switch them out?
We know in some parts of the world some of these ingredients will be hard to find. The simple rule, is switch with in the same food group, such as Kale with spinach, banana with mango, blueberry with strawberry etc… You really can’t go wrong, find the combination that keeps your smoothie tasting amazing and who knows, maybe you’ll discover the next hit smoothie blend and become a smoothie celebrity.
I have an allergy to some of the fruit, what do I do?
It’s no problem, if you have an allergy to something in the shopping list, cross it off and lets put something else in place. The simple solution is to keep it tasting amazing. If your allergic to a thickener like banana try substituting it with an avocado or pear. If your allergic to a sweetener like pineapple try substituting it will blueberries or peach.
I don’t see any sweeteners, can I add my own?
We like to sweeten our smoothies with whole fruits and berries for many reason. To name a few, whole fruits contain fiber which help keep your Glycemic Index from spiking and storing fat. The fiber also is crucial for keeping your colon clean. Along with the fiber, whole fruit in general will have more nutrients that your body will benefit from.
Wanting your smoothie sweeter is perfectly fine, we suggest to use dates, raw honey, 100% maple syrup, more berries, extra pineapple or another banana. We do strongly suggest to avoid white table sugar and zero calorie sweeteners, they contain little to no nutrition, aid in weight gain and can be toxic to your body.
I don’t have a lot to spend, what should I do?
A normal week for us is we buy in bulk and shop for 1-2 smoothies. If you want to save money we suggest to pick one or two smoothies and buy enough for the whole week.
For instance a simple shopping list for the week can be:
1 pound bag of spinach
1 bunch of kale
1 pound frozen blueberries
1/2 gallon of unsweetened almond milk
Mix’n match during the week and you’re good to go.
What kind of blender should I use?
For the most part if your blender works then it will be fine. Fancy blender have their perks but they are not necessary. If you don’t have a blender we do a few options below from least to most expensive.
Blend ingredients. Add ice to reach desired consistency. Enjoy!
Nutritional Information(per serving)
Smoothie Week Survey & Finishers Submission Form
We would love to know how your experience went. We read every survey and apply any helpful advice to make it even better. Bottom line, we greatly appreciate hearing from real people who went through smoothie week.