I began my diet journey over a year ago, and smoothies were a very important initial component of that journey. I attribute my initial weight loss success to the smoothies I drank in the initial stages of the diet. These smoothies have taken me through every day of my liquid diet and beyond. I now share the recipes with you, as promised!
There are some ingredients that I repeat in every smoothie and some that change based on my daily tastes. I utilised ingredients that I like to eat, subsequently, drinking my smoothie every day was not a chore and made it easier to maintain the diet for a longer period of time. Resulting in increased weight loss.
I encourage you, as you review the smoothie recipes, to personalize them, and substitute whatever is on my list that you don’t like.
- There is a reason that I have included certain items in the recipe. A bit of research can show you what you can interchange them with for similar results.
- As I mention the different ingredients, I have not included all their health benefits, you can find all you need online
- Remember. This journey will be far more successful if you take ownership and do additional research yourself.
- Mine is to give you what has worked for me and what I have discovered in my research.
- I am eating what is available where I live, which might be different for you where-ever in the world you are
Must have in every smoothie:
- Avocado (vitamin C, E, K, Omega 3 fats)
- Cucumber(Vitamin K, water, low calorie, Antioxidants, water-soluble fibre)
- Nuts (Fibre, protein, Omega 6 & Omega 3 fats, magnesium & vitamin E)
- Flaxseed/Linseed/Chia (omega 3 fats, protein, fibre)
- Yoghurt (protein, Calcium, Vitamin B, Riboflavin, Phosphorus, Magnesium, Potassium)
Additional items: (Carbohydrates)
- Fruit -one or more (tree tomato, mango, banana, green apple, passion fruit, grapes, papaya….)
- Vegetables – 1 or more (Arugula, beetroot, spinach, soft lettuce, broccoli, sweet peppers….)
- Liquid (water, unsweetened juice – to mix to a drinkable consistency.
Try my smoothies exactly as they are, if you like. I challenge you to use my recipe only as a guide and, come up with your own recipes.
I started the diet, drinking approximately 1064ml/36 ounces of the smoothie. As time went by I reduced to 710ml/24 ounces of the smoothie. Hope this helps!
Sample Smoothie Recipes:
- Papaya, mango, banana, raspberries, tree tomato*, avocado, roasted cashew nuts* (2 tbsp), spinach*, natural yoghurt*(100ml/3.3oz, cucumber, 3tbsp flaxseed, orange juice – unsweetened
- Mango, papaya, banana, tree tomato, pineapple, spinach, orange*, cucumber avocado, carrots, Cashew( 2 tbsp), 200 ml/7 oz natural yoghurt, 3tbsp flaxseed, orange juice – unsweetened
- Tree tomato, papaya, mango, pineapple, Arugula*, grapes, banana, avocado, cashew nuts (2 tbsp), 200 ml/7 oz natural yoghurt, 3 tbsp flax seed, unsweetened orange juice
- Grapes, avocado, beetroot, tree tomato, cucumber, soft green broccoli*, banana, pineapple, watermelon, papaya, 200ml/7oz natural yoghurt, 2tbsp cashews, 3tbsp flaxseed, unsweetened lime juice
- Banana, grapefruit (no pith), mango, avocado, spinach, 2 tbsp cashews, cucumber, beetroot, 200ml/7oz vanilla yoghurt, unsweetened orange Juice
- Carrot, cucumber, avocado, tree tomato, spinach, mango, pineapple, banana, 2tbsp Cashews, 200ml vanilla yoghurt, 3tbsp flaxseed, unsweetened orange juice
- Carrot, cucumber, capsicum, 200ml vanilla yoghurt, 2tbsp Cashews, tree tomato, mango, watermelon, banana, arugula avocado, 3tbsp flaxseed, unsweetened orange juice
- Pineapple, beetroot, cucumber, broccoli, tree tomato, watermelon, 2tbsp Cashews, 200ml vanilla yoghurt, 3tbsp flaxseed, unsweetened passionfruit juice
*NB
Tree Tomato = Tamarillo
Roasted Cashews or any other nuts of your choice, should be ground up
Orange/grapefruit should not include the pith as it makes the smoothie bitter
Arugula/Spinach should be cut up into small pieces
Broccoli should be raw and cut into small pieces
Yoghurt, if lactose intolerant, a non-dairy substitute can work as well