SIMPLE HEALTHY
SMOOTHIE
RECIPES
FOR WEIGHT
LOSS AND
BETTER HEALTH
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- WELCOME -
This quick start smoothie guide is
perfect if you are struggling with:
Maintaining healthy weight
Experiencing low energy
Having a hard time eating healthier
Let's Get Started !
Medical Disclaimer: We are neither doctors nor medical professionals. The
information in this document is strictly for informational purposes and is not
intended as medical advice. If you have, or suspect to have any medical condition,
you are urged to consult your health care provider. The statements in this report
have not been evaluated by the Food and Drug Administration. This report is not
intended to diagnose, treat, cure, or prevent any disease. Medical conditions can
only be diagnosed by a licensed medical physician.
Getting Started with Smoothies
The simplest way to get started with healthy smoothies is substituting 1 meal or
snack with a green smoothie EVERY DAY. Many people are deficient in important
vitamins and minerals so a green smoothie that is packed with natural fruits and
vegetables is a great way to re-balance the body.
We generally prefer to have a full meal replacement green smoothie in the
morning and then sometimes will have a lighter smoothie in the afternoon.
A meal replacement smoothie is ideal in the morning as it will have more proteins,
healthy fats and complex carbs to leave you feeling fuller and support natural
weight loss. Protein examples would be nuts, nut butters, and protein powders.
Complex carbs might be raw whole oats or cooked quinoa.
We provide some of our favorite smoothie recipes in the pages below but here
some are tips to keep in mind:
1. Try to always have at least half of your ingredients be vegetables. (Leafy
greens like spinach and kale are usually the simplest). Typically the greener
the better !
2. Protein Powder: Protein powder is optional but a great way to make your
smoothie into a meal substitute and support healthy weight loss. Whey
protein is fine but if you can’t do dairy then hemp or brown rice protein
powders are good alternatives. (Just stay away from protein powders that are
sweetened and have lots of fillers or unnecessary ingredients).
3. Nuts and seeds: We highly recommend adding a couple tablespoons of
nuts or seeds to every smoothie. For seeds, we love flaxseed for its amazing
nutritional profile and no taste. For nuts, feel free to experiment depending on
the smoothie you are making - raw walnuts, cashews, and almonds are all
popular. A favorite alternative to nuts is using nut butters like almond butter.
4. We love superfoods: Feel free to add in the occasional superfood (raw or
powder) like Spirulina, supergreens powder, goji berries, etcetera…
5. If you decide to create your own smoothies try to avoid any fruit juices
which are loaded with sugar. For liquids you generally want to stick with
water, rice milk or unsweetened almond milk.
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A COUPLE NOTES ABOUT THE SMOOTHIES BELOW :
1. All of the smoothie recipes in this guide are formulated as a single serving to
fit in any blender including a personal blender but you can easily double the
portions for a full-size blender if you want more than 1 serving.
2. We specifically provide smoothie recipes that are easy to get started with and
taste good. As your body gets used to more greens then you can experiment
with more ingredients that might have a stronger taste.
If you're are completely new to green smoothies then read our
How to Make a Healthy Smoothie Guide
BREAKFAST SMOOTHIES
Start Your Day Right with one of these Breakfast Smoothies. Designed as meal
replacement drinks with protein and healthy fats.
Morning Boost
This simple smoothie is great for anyone and kids will love it. Perfect as a
breakfast smoothie especially for those that are just getting started with green
smoothies.
2 Cups Spinach
1 Avocado
1 cup Strawberries
1 cup mango
2 Tablespoons ground flaxseed
Optional: ¼ cup Raw oats to make it more filling
Optional: 1 serving protein powder
Protein Superfood Smoothie
A superfood green smoothie to get your day started.
2 cups raw spinach
½ ripe banana
1 tablespoon almond butter
1 cup blueberries
1 cup unsweetened almond milk
1 serving of protein powder
2 tablespoons ground flaxseed
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BREAKFAST SMOOTHIES (continued)
Start Your Day Right with one of these Breakfast Smoothies. Designed as meal
replacement drinks with protein and healthy fats.
Healthy Chocolate Surprise
This very simple, creamy smoothie is loaded with healthy nutrition, fiber, and
healthy fat.
1 cup spinach
1 avocado (remove peel and pit)
2 Tablespoon unsweetened Cacao powder (not Cocoa)
1 frozen banana
¼ cup cashews
1 cup unsweetened almond milk
Optional: 2 Tablespoons ground flaxseed.
Optional: For more sweetness add 2 tablespoon agave, honey, or dried dates.
Classic PB and J Protein Smoothie
This is a fast and super simple smoothie that kids will love. Perfect for picky
eaters that don’t get enough greens.
1 cup Spinach
1 cup Mixed Berries (I like using frozen berry blend from the store).
1/2 Banana
1.5 tablespoon Natural Peanut Butter
1.5 cups Unsweetened Almond Milk
NOTE- If you are sensitive to peanuts then substitute in almond butter. This is a
great recipe to add in 1/4 cup of raw oats or serving of protein powder to make
it a full meal replacement.
Flaxseed is an amazing superfood. Loaded with healthy Omega 3 essential fatty
acids for heart health and ligans which are antioxidants. Flaxseed also contains
micronutrients, fiber, and essential vitamins.
Is it best to use ground flaxseed versus whole flaxseed.
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BREAKFAST SMOOTHIES (continued)
Start Your Day Right with one of these Breakfast Smoothies. Designed as meal
replacement drinks with protein and healthy fats.
Berry Immune Booster
Delicious smoothie that will help support a healthy immune system.
1 Cup Spinach (or kale)
1 Banana
1 Cup Blueberries
1/2 Cup Mango
1 teaspoon Cacao
1 pinch Cinnamon
1.5 Cups Almond Milk(unsweetened)
Add ground flaxseed or protein powder of your preference
LUNCH SMOOTHIES
These smoothies are rich in nutrients to give you sustained energy throughout the
afternoon and help reduce cravings.
Tropical Green Slimming Smoothie
A refreshing blend of coconut and pineapple with bits of shredded coconut give
this a tropical feel. This smoothie is rich in minerals and fiber.
3/4 cup fresh pineapple, cubed
3/4 cup light coconut milk
6 oz. fat free Greek yogurt
1 cup spinach
1 1/4 cups ice
1 ripe medium banana
2 tbsps. sweetened shredded coconut
Optional: Add protein powder or nuts and seeds for PROTEIN POWER.
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LUNCH SMOOTHIES (continued)
These smoothies are rich in nutrients to give you sustained energy throughout the
afternoon and help reduce cravings.
Berry Immune Booster
Delicious smoothie that will help a support healthy immune system
1 Cup Spinach (or kale)
1 Banana
1 Cup Blueberries
1/2 Cup Mango
1 tsp Cacao
1 pinch Cinnamon
1.5 Cups Almond Milk(unsweetened)
Add ground flaxseed or protein powder of your preference
Avocado - Lime Slimming
This slimming smoothie is packed full of healthy goodness and a blend of
specific ingredients that support weight loss.
⅔ cup almond milk (or water)
2 sweet apples ( chopped and cored)
¼ cup loosely packed parsley
1 small knob peeled ginger (size of thumbnail)
½ cup chopped broccoli florets
½ lime (juiced)
Flesh from 1 avocado
½ small zucchini, roughly chopped
2 leaves kale
2 teaspoon chia seeds (optional)
1 cup brewed + cooled decaf green tea
Thoughts on Protein Powder:
There are a lot of protein powders on the market. Get ones that are not full of
fillers and sweeteners. We prefer plant-based protein powders (our favorite is
hemp protein). If you can handle dairy then there are some good grass-fed
whey protein products.
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LUNCH SMOOTHIES (continued)
These smoothies are rich in nutrients to give you sustained energy throughout the
afternoon and help reduce cravings.
Pumpkin Superfood Smoothie
A fun way to get a taste of Pumpkin and a healthy dose of superfoods.
1 cup pumpkin puree (homemade or canned)
2 cups rice milk or unsweetened almond milk
1 teaspoon organic raw honey
1 teaspoon Chia seeds, to garnish
1 teaspoon Maca powder
1 tablespoon spirulina powder
¼ cup Raw oats
Low Sugar Berry Blast
Great smoothie if you want something refreshing for a mid-day pick me up.
2 cups spinach
1/2 cup Blueberries
6 Strawberries
1 tbsp Goji Berries
1/2 tsp Cinnamon
10 Raw Almonds
1.5 cup Almond Milk (unsweetened)
Green Detox Slimming Smoothie
This smoothie is similar to a green juice detox recipe. A great smoothie midday
if you are feeling sluggish.
1 cup Spinach
1 handful Mint
1 handful Parsley
1 small Lemon
1 inch Ginger root
1 stalk Celery
1/2 Cucumber
1 Cup Water
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EVENING SMOOTHIES
Here are some late day smoothies that can support better sleep or are light, vegetable
filled smoothies.
Cherry Nighttime Smoothie
Delicious smoothie with sleep inducing ingredients like cherries, banana, and
honey.
1 Cup pitted cherries
½ Banana
⅛ Teaspoon Nutmeg
1 Tablespoon honey (use real 100% organic honey)
1.5 Cup Unsweetened Almond milk
Inflammation Fighter
A nice light and refreshing smoothie for the end of an active day. This smoothie
has anti-inflammatory ingredients like Pineapple, celery, and cucumber.
1 Cup Cucumber
½ cup Pineapple
1 Stalk Celery
½ Lime (squeezed or remove rind)
1.5 Cups Coconut Water
Sleepy Oats
This simple smoothie is calming and filling with ingredients that support deep
sleep
1/4 Cup cooked oatmeal
Dozen cashews
2 dates
1 Teaspoon Cinnamon
1 Cup unsweetened almond milk
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EVENING SMOOTHIES (continued)
Here are some late day smoothies that can support better sleep or are light, vegetable
filled smoothies.
Vegetable Detox
Make your own vegetable juice with this low glycemic refreshing smoothie.
You will feel great after drinking this. You can easily add or subtract vegetables
based on what you have at home but this recipe will get you started. Feel free
to experiment with this recipe to get your desired taste.
1 Cup Spinach
½ Bell Pepper(remove seeds)
½ Stalk Celery
1/2 Carrot
1 Large Tomato
¼ Small Onion
¼ lime (use the juice only or remove rind)
2 Sprigs Cilantro
1 ½ Cup Water
Optional - Pinch of salt if desired
DESSERT SMOOTHIES
If you get a sweet tooth craving, here are some healthy smoothies that taste like
dessert.
Sleepy Oats
This simple smoothie is calming and filed with ingredients that support deep
sleep.
1/4 Cup cooked oatmeal
1 dozen cashews
2 dates
1 Teaspoon Cinnamon
1 Cup unsweetened almond milk
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DESSERT SMOOTHIES (continued)
Here are some late day smoothies that can support better sleep or are light, vegetable
filled smoothies.
Cinnamon Apple
1 Cup Spinach
1 Apple
¼ Raw Almonds
1 Teaspoon Cinnamon
1 Teaspoon Vanilla extract
½ Teaspoon Nutmeg
1 Cup unsweetened almond milk
Chocolate Smoothie
1 Banana (preferably small/Medium)
2 Tablespoons cacao powder (or cocoa powder)
1 Tablespoon nut butter (almond or peanut)
Pinch Cinnamon
1 Cup unsweetened almond milk
Optional - Add 1 cup spinach
Optional - Add ⅛ Teaspoon of Vanilla
Berry Pie
This is a super simple smoothie that kids love and tastes like pie because of
the spices
1 Banana
1 Cup Blueberries
1/4 cup raw whole oats
½ Teaspoon Vanilla extract
¼ Teaspoon Cinnamon
1 Cup unsweetened Almond milk
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START TODAY !
Smoothies are such an easy way to improve
your diet and health.
Start today by adding one of these simple
smoothie recipes to your daily diet.
Feel free to share this with anyone you know
who wants to try smoothies !
Stay tuned for our emails
with more smoothie
recipes and information on
improving one's health !
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