10-Day Smoothie Diet for Women 40+ (Full Meal Plan & Recipes)

Are you looking to infuse your diet in the most efficient way possible? Then you must try a smoothie diet, a diet replacing breakfast and lunch with delicious smoothies, while maintaining a normal dinner routine.

Convenient, nutrient-dense, and easy to digest, smoothies combine several whole foods that provide protein, fiber, and micronutrients, which are vital for midlife.

In this article, we introduce our smoothie diet for 10 days. We cover key ingredients, pitfalls, preparation tips, and more.

What Is a 10‑Day Smoothie Diet?

The 10-day smoothies diet is a nutrition plan that swaps out solid breakfast and lunch meals with delicious, nutrient-dense smoothies, while maintaining a traditional dinner.

Purpose, Benefits & Considerations for Women 40+

Women in their 40s experience several challenges that impact their quality of life and overall health. During this time, estrogen declines, leading to menopause, which is shown to result in symptoms including hot flashes, night sweats, increased appetite, changes in fat storage, bone loss, cognitive impairment, and muscle and joint aches.

For many women, morning and lunch are some of the busiest times of the day, which can make it challenging to make a healthy meal. This leads many to opt for fast, calorie-dense food options, while others skip them altogether.

While this saves time during the day, it creates poor eating habits, decreases energy, evening binges, and deprives the body of nutrients that are desperately needed during this time.

Smoothies provide a healthy alternative during the morning and midday rush. Offering a convenient, time-efficient means of consuming nutrient-dense foods to support women’s bodies in what is likely their biggest physiological changes.

How Smoothies Can Support Health Goals (weight, digestion, energy)

Smoothies are more than just delicious meals in liquid form; they conveniently provide us with a means of increasing protein, complex carbohydrates, healthy fats, and fiber, which are all essential for healthy weight loss.

For example, protein is often added to smoothies as it is shown to improve satiety and increase thermogenesis, which is the energy required to digest and absorb nutrients. This not only helps reduce calorie intake but also burns more calories, which is powerful for weight loss.

Smoothies often contain complex carbohydrates and fiber-rich foods such as fruits and vegetables. Research shows that complex carbohydrates are made of three or more sugars, which take them longer to digest, providing a gradual release of blood sugar. Meanwhile, dietary fiber can support gut health, digestion, decrease blood levels (LDL), and decrease blood glucose after meals.

These are all incredible benefits for supporting weight loss while addressing the challenges that come with menopause and midlife.

Key Ingredients for Balanced Smoothies

Several key ingredients should be added to form the base of your smoothies to ensure you are getting enough protein, fiber, healthy fats, and antioxidants. Below, we list these to show you how easy smoothies can boost your nutrient intake.

Protein Sources (powders, Greek yogurt, nut butter)

A quality protein source should form the base of your smoothies during the 10-day smoothie diet, as it can help improve fullness. Foods such as Greek yogurt, nut butter, oats, and protein supplements can provide a healthy boost of protein, while adding thickness to your smoothies.

Fiber & Greens (leafy greens, chia, oat fiber)

High fiber foods should also be considered, as they help to improve gut health, digestion, and fullness. Foods such as leafy greens (kale, spinach), chia seeds, oats, and fruit (berries, apple, banana, mango) add fiber, volume, and flavor to your smoothies.

Healthy Fats (avocado, flax, almond butter)

Healthy fats provide such as monounsaturated fat and polyunsaturated fat, should be added to support cardiovascular health, hormone balance, and have anti-inflammatory properties. Foods such as avocado, almond butter, chia seeds, and flaxseeds are all excellent sources of healthy fats, which can easily be added to increase nutrient density.

Fruits & Antioxidants (berries, citrus, mango)

Antioxidants are shown to protect against damage caused by free radicals that are involved in chronic illnesses such as cardiovascular disease, ageing, and cancer. Foods such as berries, apples, citrus, mango, avocado, and banana are all antioxidant-rich

Sample 10‑Day Smoothie Plan

The following 10-day smoothie plan contains two smoothies and a dinner meal each day. Each meal, including dinner, will contain protein, fiber, healthy fats, and antioxidants to ensure your body is getting everything it needs for optimal health.

To provide context, this meal plan will be based on a 43-year-old woman, 165 cm tall, weighing 70 kg. Using this example, we will highlight how to calculate daily calorie allowance, allowing you to modify the formula to your needs.

BMR Formula

• BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) - 161

Now we input her information: 43 years old, 70 kg, 165 cm tall.

• 10 x 70 + 6.25 x 165 - 5 x 43 - 161
• 700 + 1031.25 - 215 - 161 = 1,355 kcal/day

To simplify, we will round this figure down to 1300 kcal/day.

From here, calorie intake can be manipulated to match your goals. For example:

• Weight Gain: Increase calories by 300 kcal (calorie surplus)
• Maintain Weight: No changes
• Weight Loss: Decrease calories by 100–300 kcal (calorie deficit)

Below is a list of common macronutrient ratios that can be used for your 10-day smoothie plan.

• Carbohydrates: 50% of daily calorie intake
• Protein: 20% of daily calorie intake
• Fats: 30% of daily calorie intake

Day 1

Breakfast – Blueberry Almond Protein Smoothie (400 kcal)

• 1 cup unsweetened almond milk (30 kcal)
• ¾ cup frozen blueberries (60 kcal)
• ½ medium banana (50 kcal)
• 1 scoop protein powder (whey or plant-based) (120 kcal)
• 1 tbsp chia seeds (60 kcal)
• 1 tsp almond butter (40 kcal)
• 1 cup spinach (10 kcal)
• Ice cubes – optional

Benefits: This smoothie is rich in antioxidants from blueberries, fiber from chia seeds and spinach, and healthy fats from almond butter, supporting energy and digestive health throughout the morning.

Lunch: Tropical Green Smoothie (400 kcal)

• ¾ cup coconut water (35 kcal)
• ½ cup frozen mango (50 kcal)
• ½ medium banana (50 kcal)
• 1 cup spinach (10 kcal)
• 1 scoop protein powder (120 kcal)
• 1 tbsp flaxseeds (55 kcal)
• ¼ avocado (80 kcal)

Benefits: This hydrating smoothie is loaded with tropical flavor, omega-3-rich flaxseeds, and creamy avocado, fueling you with fiber and essential nutrients while keeping you full.

Dinner: Grilled Salmon, Brown Rice & Steamed Broccoli (500 kcal)

• 4 oz grilled salmon (230 kcal)
• ½ cup cooked brown rice (110 kcal)
• 1 cup steamed broccoli (55 kcal)
• 1 tsp olive oil (for drizzling) (40 kcal)
• Lemon juice & garlic – for flavor (5 kcal)
• ¼ sliced avocado (60 kcal)

Benefits: A nutrient-dense dinner with lean protein and omega-3s from salmon, complex carbs from brown rice, and fiber-rich vegetables to support heart health and recovery.

Day 2

Breakfast – Strawberry Banana Protein Smoothie (400 kcal)

• 1 cup unsweetened almond milk (30 kcal)
• ¾ cup frozen strawberries (45 kcal)
• 1 medium banana (100 kcal)
• 1 scoop protein powder (whey or plant-based) (120 kcal)
• 1 tbsp chia seeds (60 kcal)
• 1 tsp peanut butter (45 kcal)

Benefits: This energizing smoothie provides a delicious balance of antioxidants, protein, and fiber to kickstart your metabolism and keep you satisfied all morning.

Lunch – Green Detox Smoothie (400 kcal)

• ¾ cup coconut water (35 kcal)
• ½ cup frozen pineapple (40 kcal)
• 1 cup baby spinach (10 kcal)
• ¼ fruit avocado (60 kcal)
• 1 scoop protein powder (120 kcal)
• 1 tbsp flaxseeds (55 kcal)
• ¼ cup Greek yogurt (plain, nonfat) (80 kcal)

Benefits: Packed with greens, healthy fats, and gut-friendly probiotics, this smoothie supports digestion and provides steady energy for your afternoon.

Dinner – Grilled Chicken, Quinoa, & Roasted Veggie Bowl (500 kcal)

• 4 oz grilled chicken breast (180 kcal)
• ½ cup cooked quinoa (110 kcal)
• ¾ cup roasted Brussels sprouts (60 kcal)
• 1 tsp olive oil (for roasting) (40 kcal)
• ¼ sliced avocado (60 kcal)
• Lemon & garlic – for flavor (5 kcal)
• 1 cup mixed greens (45 kcal with drizzle of vinaigrette)

Benefits: This hearty, whole-food dinner offers lean protein, complex carbs, and healthy fats to nourish your body and aid in muscle repair and recovery.

Day 3

Breakfast – Blueberry Almond Protein Smoothie (400 kcal)

• 1 cup unsweetened almond milk (30 kcal)
• 1 cup frozen blueberries (70 kcal)
• ½ medium banana (50 kcal)
• 1 scoop protein powder (120 kcal)
• 1 tbsp almond butter (90 kcal)
• 1 tbsp chia seeds (60 kcal)

Benefits: This antioxidant-rich smoothie supports brain health and provides sustained energy through healthy fats and fiber.

Lunch – Tropical Green Protein Smoothie (400 kcal)

• ¾ cup coconut water (35 kcal)
• ½ cup frozen mango (50 kcal)
• 1 cup baby spinach (10 kcal)
• ¼ avocado (60 kcal)
• 1 scoop protein powder (120 kcal)
• 1 tbsp ground flaxseeds (55 kcal)
• ¼ cup Greek yogurt (plain, nonfat) (70 kcal)

Benefits: A refreshing, fiber-rich smoothie that supports digestion and hydration while delivering healthy fats and protein for satiety.

Dinner – Grilled Salmon with Quinoa & Roasted Veggies (500 kcal)

• 4 oz grilled salmon (200 kcal)
• ½ cup cooked quinoa (110 kcal)
• 1 cup roasted broccoli & carrots (80 kcal)
• 1 tsp olive oil (for roasting) (40 kcal)
• ¼ sliced avocado (60 kcal)
• Lemon & herbs – for flavor (10 kcal)

Benefits: A nutrient-dense meal packed with omega-3s, fiber, and complex carbs to nourish and satisfy after a light day of smoothies.

Day 4

Breakfast – Mixed Berry Protein Smoothie (400 kcal)

• 1 cup unsweetened almond milk (30 kcal)
• 1 cup mixed berries (blueberries, raspberries, strawberries) (70 kcal)
• ½ medium banana (50 kcal)
• 1 scoop vanilla protein powder (120 kcal)
• 1 tbsp chia seeds (60 kcal)
• 1 tsp almond butter (40 kcal)
• 1 cup spinach (30 kcal)

Benefits: This smoothie offers antioxidants, plant-based fiber, and lean protein to kickstart your metabolism and support digestive health.

Lunch – Creamy Green Smoothie (400 kcal)

• ¾ cup coconut water (35 kcal)
• ½ cup mango chunks (50 kcal)
• ¼ avocado (60 kcal)
• 1 scoop vanilla protein powder (120 kcal)
• ¼ cup Greek yogurt (plain, 2%) (50 kcal)
• 1 tbsp ground flaxseeds (55 kcal)
• 1 cup kale (30 kcal)

Benefits: A creamy, fiber-rich smoothie that promotes gut health, supports heart function, and sustains energy through healthy fats and complex carbs.

Dinner – Lemon Herb Chicken with Sweet Potato & Greens (500 kcal)

• 4 oz grilled chicken breast (180 kcal)
• ¾ cup roasted sweet potato (130 kcal)
• 1 cup steamed broccoli & kale (60 kcal)
• 1 tsp olive oil (for roasting/steaming) (40 kcal)
• ¼ avocado slices (60 kcal)
• Lemon juice, garlic, and herbs – for flavor (30 kcal)

Benefits: A satisfying, grounding meal full of lean protein, fiber, and anti-inflammatory fats to support recovery, blood sugar balance, and cellular repair.

Day 5

Breakfast – Apple Ginger Almond Smoothie (400 kcal)

• 1 cup unsweetened almond milk (30 kcal)
• 1 small green apple (80 kcal)
• 2 tbsp rolled oats (35 kcal)
• 1 scoop protein powder (120 kcal)
• 1 tbsp ground flaxseeds (55 kcal)
• 1 tsp almond butter (35 kcal)
• ½ tsp freshly grated ginger (5 kcal)
• cinnamon – a pinch (0 kcal)
• Ice cubes – a few

Benefits: This smoothie is invigorating and anti-inflammatory, with gut-supportive fiber and steady-energy carbs.

Lunch – Cacao Avocado Smoothie (400 kcal)

• ¾ cup oat milk (75 kcal)
• ½ frozen banana (50 kcal)
• ¼ ripe avocado (60 kcal)
• 1 tbsp cocoa powder (unsweetened) (15 kcal)
• 1 scoop protein powder (120 kcal)
• 1 tbsp chia seeds (60 kcal)
• 1 tsp honey (20 kcal)

Benefits: Creamy and satisfying, this smoothie delivers mood-lifting antioxidants from cacao and long-lasting fullness from healthy fats.

Dinner – Grilled Turkey Breast with Quinoa and Roasted Veggies (500 kcal)

• 4 oz grilled turkey breast (160 kcal)
• ¾ cup cooked quinoa (170 kcal)
• 1 cup roasted Brussels sprouts & carrots (70 kcal)
• 1 tsp olive oil (for roasting) (40 kcal)
• ¼ avocado slices (60 kcal)

Benefits: Packed with lean protein and complex carbs, this meal supports muscle maintenance, hormone health, and digestive function.

Day 6

Breakfast – Blueberry Matcha Smoothie (400 kcal)

• 1 cup unsweetened soy milk (80 kcal)
• ¾ cup frozen blueberries (60 kcal)
• 1 tsp matcha powder (5 kcal)
• 1 scoop protein powder (120 kcal)
• 1 tbsp ground flaxseeds (55 kcal)
• 2 tbsp rolled oats (70 kcal)
• 1 tsp cashew butter (30 kcal)

Benefits: A vibrant, antioxidant-rich blend to enhance focus, energy, and satiety.

Lunch – Spiced Pear & Walnut Smoothie (400 kcal)

• ¾ cup unsweetened almond milk (30 kcal)
• 1 medium ripe pear (with skin) (100 kcal)
• ½ cup plain Greek yogurt (2% fat) (90 kcal)
• 1 scoop protein powder (120 kcal)
• 1 tbsp chopped walnuts (45 kcal)
• 1 tsp chia seeds (15 kcal)

Benefits: Delivers fiber, protein, and omega-3s to support digestion and reduce inflammation.

Dinner – Turkey Stir-Fry with Brown Rice & Vegetables (500 kcal)

• 4 oz ground turkey breast (lean, cooked) (150 kcal)
• ½ cup brown rice (cooked) (110 kcal)
• 1.5 cups broccoli, bell peppers & carrots (steamed/sautéed) (80 kcal)
• 1 tbsp garlic & ginger (minced, sautéed) (10 kcal)
• 1 tbsp olive oil (120 kcal)
• 1 tsp low-sodium soy sauce (10 kcal)
• Fresh cilantro or green onion (optional garnish) – 0 kcal

Benefits: This high-fiber, high-protein meal supports muscle repair and gut health while offering a satisfying, flavorful end to the day.

Day 7

Breakfast – Cherry Almond Smoothie (400 kcal)

• 1 cup frozen dark cherries (90 kcal)
• 1 cup unsweetened almond milk (30 kcal)
• 1 scoop protein powder (120 kcal)
• 2 tbsp oats (70 kcal)
• 1 tbsp almond butter (90 kcal)

Benefits: This smoothie delivers antioxidants from cherries and healthy fats from almonds to support heart health and sustained energy.

Lunch – Pineapple Kale Smoothie (400 kcal)

• ¾ cup fresh pineapple (75 kcal)
• 1 cup baby kale (10 kcal)
• ½ medium banana (50 kcal)
• 1 cup unsweetened oat milk (90 kcal)
• 1 scoop protein powder (120 kcal)
• 1 tbsp ground flaxseed (55 kcal)

Benefits: A tropical, fiber-packed blend that supports digestion and boosts your antioxidant intake.

Dinner – Lemon-Herb Baked Cod with Sweet Potato & Sautéed Greens (500 kcal)

• 4 oz baked cod (seasoned with lemon, olive oil, herbs)(120 kcal)
• 1 cup roasted sweet potato (cubed, skin-on) (180 kcal)
• 1.5 cups sautéed spinach & Swiss chard (in 1 tsp olive oil) – (80 kcal)
• ¼ cup cooked quinoa (70 kcal)
• 1 tsp olive oil drizzle (30 kcal)
• 1 tsp garlic (minced) (5 kcal)
• Lemon zest & herbs – optional, 0 kcal

Benefits: This nutrient-dense dinner supports immune health, provides anti-inflammatory fats, and promotes muscle repair.

Day 8

Breakfast – Blueberry Peanut Butter Smoothie (400 kcal)

• 1 cup frozen blueberries (85 kcal)
• ½ cup Greek yogurt (plain, 2%) (70 kcal)
• 1 cup unsweetened soy milk (80 kcal)
• 1 tbsp peanut butter (95 kcal)
• 1 tbsp chia seeds (60 kcal)
• ½ cup spinach (10 kcal)

Benefits: Packed with antioxidants, fiber, and protein, this smoothie helps support digestion and brain health while keeping you full.

Lunch – Mango Coconut Green Smoothie (400 kcal)

• ¾ cup frozen mango (90 kcal)
• ½ medium banana (50 kcal)
• 1 cup kale (10 kcal)
• ½ cup coconut milk (light, canned) (90 kcal)
• 1 scoop protein powder (120 kcal)
• 1 tbsp ground flaxseed (40 kcal)

Benefits: This tropical blend supports immunity, gut health, and provides long-lasting energy with a creamy texture and refreshing flavor.

Dinner – Grilled Chicken with Brown Rice, Roasted Broccoli & Avocado (500 kcal)

• 4 oz grilled chicken breast (120 kcal)
• ½ cup cooked brown rice (110 kcal)
• 1.5 cups roasted broccoli (with 1 tsp olive oil) (90 kcal)
• ¼ medium sliced avocado (60 kcal)
• ½ cup cherry tomatoes (15 kcal)
• 1 tbsp lemon juice + garlic dressing (40 kcal)
• Fresh parsley garnish – optional (0 kcal)

Benefits: This dinner balances lean protein, fiber-rich veggies, and healthy fats to support recovery, metabolism, and sustained fullness.

Day 9

Breakfast – Raspberry Almond Smoothie (400 kcal)

• 1 cup frozen raspberries (65 kcal)
• 1 tbsp almond butter (95 kcal)
• 1 cup unsweetened almond milk (30 kcal)
• ¼ cup oats (75 kcal)
• 1 scoop protein powder (120 kcal)
• 1 tbsp ground flaxseeds (40 kcal)

Benefits: This tangy and creamy blend is rich in antioxidants, fiber, and healthy fat, which are perfect for heart health and sustained morning energy.

Lunch – Pineapple Avocado Spinach Smoothie (400 kcal)

• ¾ cup pineapple chunks (75 kcal)
• ¼ medium avocado (60 kcal)
• 1 cup baby spinach (10 kcal)
• 1 tbsp chia seeds (60 kcal)
• 1 scoop protein powder (120 kcal)
• 1 cup unsweetened oat milk (75 kcal)

Benefits: Refreshing and nutrient-dense, this smoothie supports digestion, reduces inflammation, and fuels your afternoon with healthy fats and fiber.

Dinner – Turkey & Sweet Potato Power Bowl (500 kcal)

• 4 oz lean cooked ground turkey (170 kcal)
• ½ cup roasted sweet potato (90 kcal)
• ⅓ cup cooked quinoa (75 kcal)
• 1 cup steamed kale (35 kcal)
• ½ cup sliced red bell pepper (25 kcal)
• 1 tsp olive oil (for roasting/drizzle) (40 kcal)
• 1 tbsp fresh lemon juice + garlic (25 kcal)
• 1 tsp pumpkin seeds (20 kcal)

Benefits: This bowl is a powerhouse of lean protein, slow-digesting carbs, and healthy fat, which are ideal for muscle repair, blood sugar balance, and long-lasting satisfaction.

Day 10

Breakfast – Blackberry Walnut Protein Smoothie (400 kcal)

• 1 cup frozen blackberries (70 kcal)
• ½ cup Greek yogurt (2%) (90 kcal)
• 1 tbsp walnuts (45 kcal)
• ¼ cup rolled oats (75 kcal)
• 1 scoop protein powder (120 kcal)
• 1 cup unsweetened almond milk (30 kcal)

Benefits: Packed with antioxidants and omega-3s, this smoothie promotes brain health and keeps you feeling satisfied throughout the morning.

‍Lunch – Mango Matcha Green Smoothie (400 kcal)

• ¾ cup frozen mango (100 kcal)
• ¼ medium avocado (60 kcal)
• 1 cup baby spinach (10 kcal)
• 1 tsp matcha green tea powder (10 kcal)
• 1 tbsp chia seeds (60 kcal)
• 1 cup unsweetened soy milk (70 kcal)
• 1 scoop protein powder (90 kcal)

Benefits: Energizing and refreshing, this smoothie supports metabolism, provides anti-inflammatory benefits, and delivers a steady energy release.

Dinner – Lemon Herb Grilled Chicken with Farro & Roasted Veggies (500 kcal)

• 4 oz grilled chicken breast (165 kcal)
• ⅓ cup cooked farro (75 kcal)
• ½ cup roasted Brussels sprouts (70 kcal)
• ½ cup roasted carrots (60 kcal)
• 1 tsp olive oil (for roasting) (40 kcal)
• 1 tbsp fresh parsley, garlic, lemon zest/juice (10 kcal)
• 1 tbsp sliced almonds (sprinkled on top) (40 kcal)
• 1 cup mixed leafy greens (40 kcal)

Benefits: A vibrant and filling dinner that balances lean protein, hearty whole grains, and antioxidant-rich vegetables, supporting digestion, immunity, and muscle recovery.

Optional High Protein Snacks

Apple Slices with Almond Butter & Chia Seeds (200 kcal)

• ½ medium apple (47 kcal)
• 1 tsp almond butter (35 kcal)
• 1 tsp chia seeds (55 kcal)
• 1 tsp sunflower seeds (60 kcal)

Boiled Egg, Avocado & Whole Grain Crackers (200 kcal)

• 1 boiled egg (70 kcal)
• ⅛ medium avocado (mashed) (30 kcal)
• 2 small whole grain crackers (90 kcal)
• Pinch of salt, black pepper (~0 kcal)

Greek Yogurt with Berries and Pumpkin Seeds (200 kcal)

• ⅓ cup plain Greek yogurt (2%) (60 kcal)
• ⅓ cup mixed berries (25 kcal)
• 2 tsp pumpkin seeds (60 kcal)
• ½ tsp honey (optional) (10 kcal)
• Dash of cinnamon (0 kcal)
• 1 tsp hemp seeds (45 kcal)

Safety, Pitfalls & Best Practices

Like diets and nutrition plans, precautions must be taken to ensure you safely achieve your goals. Below, we highlight best practices for a successful smoothie plan.

Avoiding Blood Sugar Spikes & Nutrient Gaps

One of the biggest mistakes people can make during a smoothie plan is limiting calories. This is due in large part to smoothies traditionally being consumed alongside a main meal or as a snack.

However, during the 10-day smoothie plan, they become the bulk of your calorie intake. Because of this, we recommend that smoothies contain 300–400 kcal with a balance of complex carbohydrates and fiber to stabilize blood sugar, with the addition of the above nutrient-dense foods to meet nutritional requirements.

Importance of Protein, Fiber & Micronutrients

Increasing smoothies' calorie content means larger amounts of protein, fiber, and micronutrients.

Protein improves fullness and helps preserve lean muscle, making it invaluable for menopause to curb appetite and prevent muscle loss. Fiber also contributes to satiety, gut health, and aids in digestion.

Furthermore, several of the whole foods listed above are excellent sources of micronutrients, which provide support to the body’s systems.

When to Include Solid Meals or Snacks

Solid meals should be added at the end of eat day for dinner, which helps to improve fullness before bed.

However, if you are experiencing hunger between meals, one of the high-protein snacks listed above in the afternoon to tide you over until dinner. Not only will these give you a healthy boost of protein, fiber, and micronutrients, but they will also stop you from eating calorie-dense foods.

How to Make & Prep Smoothies Effectively

Smoothies are easy to make. However, their certain things that can be done to improve preparation. Below, we discuss prep tips, blender types, and kitchen hacks to streamline your smoothie prep.

Smoothie Prep Tips (freezing, layering, texture)

Smoothie prep can be improved to not only streamline the process but also to improve its quality. For example, ingredients such as fruit can be cut and frozen, minimizing prep time in the morning.

While layering smoothies can alter the consistency and texture. Below is an example of each to create a balanced smoothie.

• Liquids: Water, coconut water, unsweetened almond milk
• Powders: Protein powders
• Light Ingredients: Leafy greens
• Soft Ingredients: Fresh fruits and vegetables
• Hard Ingredients: Frozen fruit, nuts, seeds, ice

Blender Types & Kitchen Hacks

Creating a great smoothie doesn’t just come from amazing ingredients; it also comes down to your blender. Below, we list three different types of blenders to get the job done.

• Countertop Blender: Larger and more powerful, these are great for blending all ingredients.

• Personal Blender: Compact, personal blenders are made for single-serving sizes. They are more suited to blending softer ingredients and making smoothies on the go.

• Immersion Blender: Handheld blenders that require hands-on blending. These are portable and great for blending softer ingredients.

Tracking Progress & Adjusting

Tracking nutrition and progress is essential during the 10-day smoothie plan. Below, we discuss how to track your progress and make adjustments.

Monitoring Weight, Energy & Digestion

Begin your 10-day smoothie plan by recording baselines for weight, energy, digestion, and any other metric that supports your goals.

Weight is the most common way to monitor your progress; however, it doesn’t give us the full picture. To remedy this, we also recommend taking measurements of the chest, waist, hips, thighs, and arms, alongside before and after photos.

While the 10-day smoothie plan is a slow and sustainable way to lose weight that won’t yield massive results, it will be the start of a nutrition and lifestyle change. It's here that your baseline readings will show where you started and how far you have come.

Meanwhile, monitoring energy levels and digestion can highlight the impact nutrition has on the rest of the body.

To accurately measure these elements, we recommend doing your weight, measurements, and photos before and after the initial 10 days. If you choose to continue with a healthy lifestyle, you can move this to monthly check-ins.

As for energy and digestion, we recommend taking notes (written or mental) of these elements daily.  This will reveal how your nutrition and lifestyle affect your health.

When to Recalculate or Shift Plan After 10 Days

Nutrition plans and diets are never straightforward. Whether it is due to the change of body composition or the effects of a diet, changes must be made to suit the needs of participants.

All going well, your first recalculation and change should come after the 10 days. Here, solid meals can be reintroduced with a range of nutrient-dense ingredients.

However, if you love the convenience and simplicity of your smoothies, consider experimenting with different configurations of breakfast and lunch smoothies.

If a part of the 10-day smoothie plan isn’t working, stop the plan and make adjustments to make it more sustainable.

Transition Beyond 10 Days

For many, there is a very real fear of the end of a short term nutrition plan. This is because they offer rapid weight loss, with no sustainable plan after their set duration.

Our 10-day smoothie plan on the other hand offers sustainability through nutrient-dense. While two meals are liquid based, the process highlights healthy ingredietns which can be carried over to solid meals.

Below we reveal how to transition beyond 10 days to make this short term changes, long term habits.

Maintaining Smoothie Meals in a Balanced Diet

Incorporating smoothies with 10-day plan makes it so easy boost nutrient intake, making it difficult to go back to the regular way of eating.

Fortunately, smoothies are rich in many vital nutrients, which makes it a no-brainer to add them to your everyday eating plan. Because of this, we believe that they one can easily be consumed during breakfast or lunch, which will provide the opportunity to infuse the body with vital nutrients. Just be sure to continue monitoring calorie content and nutrients to achieve your goals.

Suggested Tools (macro/calorie calculator, meal planning)

To ensure your 10-day smoothie plan is successful, we recommend the use of calorie calculators and planning meals.

Calorie and macronutrient calculators can determine your daily calorie allowance, and macronutrient targets. These can help you make the most of your smoothie plan and achieve your goals.

This information can then be used in meal planning, reinforcing healthy habits that will carry you toward your goals.

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