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Last updated: October 30, 2026 · By Martin Smith · How I research
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This free 7-day smoothie weight loss diet plan swaps one or two meals a day for a filling, home-made smoothie, which can cut your calories while still keeping you reasonably full. Each day follows a simple pattern: a smoothie for breakfast, a light lunch, and a smoothie or a normal dinner. Below you’ll find all seven days of recipes, a shopping list for the week, and what the research says about smoothies and weight loss.
If you’d like a longer, ready-made plan, you can get the official 21-Day Smoothie Diet here.
What is a 7-day smoothie diet plan?
A 7-day smoothie diet plan is a short, structured way of eating that uses blended whole-food smoothies to replace one or two higher-calorie meals a day. A good smoothie still gives you fibre, protein and vitamins from fruit, vegetables, oats, seeds and yoghurt, unlike juice, which loses most of the fibre.
It’s designed as a simple starting point for people who want to lose weight without complicated cooking or expensive ingredients. Everything is available in a normal supermarket, and most recipes take under five minutes. Measurements are in cups: 1 cup is about 240 ml.
How does a smoothie diet help you lose weight?
The idea is simple. When a smoothie replaces a bigger breakfast or lunch, your total calories for the day go down. Research on meal replacements, mostly ready-made shakes rather than home-made smoothies, found that diets using them led to more weight loss at one year than diets without them (Astbury et al., 2019).
Fibre helps, but blending changes how filling fruit is. In one study, a whole apple eaten before lunch was more filling than the same amount of apple as purée or juice, and people ate less at the meal afterwards (Flood-Obbagy and Rolls, 2009). So build each smoothie around vegetables, seeds, oats and a protein source rather than fruit alone. Eating fewer calories than you use is still what drives fat loss.
Your 7-day smoothie weight loss diet plan
Each day follows the same pattern: a smoothie in the morning, a balanced light lunch, and either a second smoothie or a whole-food evening meal. Day 4 is a planned break from smoothies.
Day 1: Green mango
Morning smoothie: Blend 1 cup of spinach, 1 banana, 1 cup of frozen mango, half a cup of Greek yoghurt and 1 cup of unsweetened almond milk. The yoghurt adds protein to keep you going until lunch.
Lunch: A large mixed salad with grilled chicken or chickpeas, olive oil and a lemon dressing.
Evening: Grilled salmon or a plant-based protein with steamed vegetables.
Day 2: Berry and oat
Morning smoothie: Blend 1 cup of frozen mixed berries, 1 tablespoon of chia seeds, half a cup of oats, 1 cup of unsweetened almond milk and 1 teaspoon of honey. The oats and chia seeds add fibre, which helps stop mid-morning hunger.
Lunch: Wholegrain wrap with avocado, cucumber and turkey or hummus.
Evening smoothie: Blend 1 cup of spinach, half an avocado, 1 green apple, 1 tablespoon of ground flaxseed and 1 cup of coconut water.
Day 3: Light and green
Morning smoothie: Blend 1 cup of cucumber, 1 green apple, the juice of half a lemon, a small piece of fresh ginger, 1 cup of spinach and 1 cup of water. This is the lightest, lowest-calorie smoothie of the week.
Lunch: A bowl of lentil soup (try one of my easy healthy soup recipes) or a grain bowl with roasted vegetables.
Evening: Grilled chicken or tofu with brown rice and steamed broccoli.
Day 4: Flex day
Today you eat three normal, balanced meals with no smoothies. A planned break can make the week easier to stick with. There’s no good evidence that one normal day stops your metabolism adapting to eating less, so don’t treat it as a metabolic trick.
Focus on lean protein, wholegrains and plenty of vegetables. Go easy on processed food and sugar, but don’t cut calories hard today.
If you’re getting on well with the plan, The Smoothie Diet by Drew Sgoutas is a longer 21-day version with more recipes. See my full review here.
Day 5: Peanut butter and cacao
Morning smoothie: Blend 1 banana, 1 tablespoon of peanut butter, 1 cup of oat milk, half a cup of oats, 1 teaspoon of cacao powder and a handful of ice. Thick and filling, a bit like a chocolate milkshake.
Lunch: Tuna or chickpea salad on wholegrain toast.
Evening smoothie: Blend 1 cup of frozen pineapple, half a cup of frozen mango, the juice of 1 orange, 1 tablespoon of coconut cream and 1 cup of water.
Day 6: Protein strawberry
Morning smoothie: Blend 1 scoop of vanilla protein powder, 1 cup of frozen strawberries, 1 cup of unsweetened almond milk, 1 tablespoon of almond butter and half a banana. Extra protein helps you keep muscle while you eat less: a meta-analysis of trials found higher-protein, calorie-reduced diets kept slightly more lean mass and lost slightly more fat than standard-protein ones (Wycherley et al., 2012).
Lunch: Grilled chicken or halloumi with a quinoa salad and roasted peppers.
Evening: Baked cod or lentil dal with sweet potato and green beans.
Day 7: Blueberry and spinach
Morning smoothie: Blend 1 cup of frozen blueberries, 1 cup of spinach, 1 tablespoon of chia seeds, half a cup of Greek yoghurt, 1 teaspoon of honey and 1 cup of oat milk.
Lunch: Avocado and egg on wholegrain toast, or a bowl of vegetable soup.
Evening: A balanced dinner of your choice: lean protein, vegetables and a wholegrain.
Shopping list for the 7-day smoothie plan
This covers every smoothie in the plan. Lunches and dinners aren’t included, so add what you need for those.
- Fresh fruit and veg: 3 bananas, 2 green apples, 1 avocado, 1 lemon, 1 orange, 1 cucumber, a small piece of fresh ginger, about 120 g of spinach (4 cups)
- Frozen fruit: mango (1½ cups), mixed berries (1 cup), strawberries (1 cup), blueberries (1 cup), pineapple (1 cup)
- Dairy and milks: Greek yoghurt (1 cup), unsweetened almond milk (3 cups), oat milk (2 cups), coconut water (1 cup), coconut cream (1 tbsp)
- Cupboard: oats (1 cup), chia seeds (2 tbsp), ground flaxseed (1 tbsp), peanut butter (1 tbsp), almond butter (1 tbsp), cacao powder (1 tsp), honey (2 tsp), vanilla protein powder (1 scoop)
Tips to get the most from your smoothie plan
- Use frozen fruit. It’s often cheaper, and it kept its vitamins about as well as fresh in a lab comparison of eight fruits and vegetables (Bouzari et al., 2015). It also makes smoothies thick without ice.
- Always add protein, such as Greek yoghurt, protein powder or nut butter, so you don’t feel hungry an hour later.
- Drink it slowly, over 10 to 15 minutes. In a review of 22 studies, eating more slowly led people to eat less (Robinson et al., 2014).
- Drink water before meals. In a 12-week trial in adults aged 55 to 75 on a reduced-calorie diet, drinking 500 ml of water before each meal led to more weight loss than the diet alone (Dennis et al., 2010).
- Prep the night before. Put each smoothie’s dry and frozen ingredients in a freezer bag, so in the morning you just add milk and blend.
Common mistakes that slow your results
Too much fruit. Fruit is good for you, but three or four types in one smoothie can push the calories well above what a meal replacement should be. A rough rule of thumb is to use more vegetables than fruit.
A big evening meal. The smoothies lower your calories, but a large, processed or very sugary dinner can quickly cancel that out.
Skipping protein. A smoothie of fruit and juice alone is unlikely to keep you full, so you end up snacking later.
7-day smoothie plan vs other short-term approaches
| Feature | 7-day smoothie plan | Juice cleanse | Intermittent fasting |
|---|---|---|---|
| Keeps you full | Fairly, if it includes protein and fibre | No | Varies |
| Needs cooking | Minimal | No | No |
| Easy to carry on after 7 days | Yes, as one smoothie a day | No | Yes |
| Good for beginners | Yes | No | Partly |
| Cost | Low | High | Low |
| Nutrient variety | Good | Low | Depends on your meals |
What to expect after 7 days
Most people lose some weight over the seven days, but how much varies with your starting weight, what you eat and how active you are. The drop in the first two or three days is often the biggest, because when you eat fewer carbohydrates your body uses up stored glycogen, which is held with three to four times its weight in water (Kreitzman et al., 1992). That early drop is mainly water, not fat.
Some people also say they feel less bloated and crave sugar less by the end of the week, although this differs from person to person.
If you want to carry on beyond seven days, The Smoothie Diet by Drew Sgoutas is a 21-day program built on the same idea, with more recipes and a meal guide. Read my Smoothie Diet review before you decide, including the complaints and refund terms.
Is a 7-day smoothie plan worth trying?
For anyone who wants a simple, low-effort way to start losing weight without counting calories, a 7-day smoothie plan can be a useful start. Much of the early change on the scale is water; lasting fat loss depends on keeping a modest calorie deficit after the seven days. It isn’t a long-term answer on its own, but as a starting point it is practical and cheap.
It suits:
- Anyone who wants a clear, day-by-day plan to follow
- People who find traditional diets too complicated or time-consuming
- Busy people who want a quick breakfast that isn’t toast or cereal
It isn’t right for:
- People with diabetes or blood sugar problems, unless their doctor agrees
- Anyone with a history of disordered eating
- People who are pregnant or breastfeeding
- Very active people who need more calories
7-day smoothie diet plan FAQ
What is a 7-day smoothie weight loss diet plan?
It’s a week-long plan that replaces one or two meals a day with home-made smoothies made from fruit, vegetables, protein and fibre. The rest of your meals are normal balanced meals, and one day is a break with no smoothies.
How much weight can you lose on a 7-day smoothie diet?
It varies from person to person. Much of the weight lost in the first few days is water rather than fat, so the number on the scale often slows down after that. Steady fat loss comes from keeping your calories a little lower over the following weeks.
What should I put in a weight loss smoothie?
Aim for leafy greens such as spinach, one or two fruits, a protein source (Greek yoghurt, protein powder or nut butter), something with fibre (oats, chia or flaxseed) and a low-sugar liquid such as unsweetened almond milk or water. Avoid adding sugar or syrups.
Can I do this plan as a beginner?
Yes. All the ingredients are in normal supermarkets, each smoothie takes under five minutes, and the shopping list above covers the whole week.
What comes after the 7-day smoothie plan?
Many people keep one smoothie a day, usually breakfast, and go back to normal balanced meals for the rest. If you want a longer structured plan, see my review of The Smoothie Diet.
Sources
- Astbury et al., 2019: meal replacements and weight loss (Obesity Reviews)
- Flood-Obbagy and Rolls, 2009: whole fruit vs purée vs juice and fullness (Appetite)
- Wycherley et al., 2012: higher-protein diets and body composition (American Journal of Clinical Nutrition)
- Bouzari et al., 2015: vitamins in fresh vs frozen produce (Journal of Agricultural and Food Chemistry)
- Robinson et al., 2014: eating speed and food intake (American Journal of Clinical Nutrition)
- Dennis et al., 2010: water before meals and weight loss (Obesity)
- Kreitzman et al., 1992: glycogen and water weight (American Journal of Clinical Nutrition)
This article is for general information only and isn’t medical advice. Speak to your doctor before starting a new diet, especially if you have a health condition or take medication. See my medical disclaimer.