21 day smoothie diet pdf

The 21 Day smoothie diet pdf, which health coach Drew Sgoutas introduced, suggested that if you want to lose weight, you need to replace some of your meals in your everyday meals. This will lead you to quickly and quickly lose your weight as there are many diet plans for weight loss. Such as restrictive diets, you need to have all the essential details. 

21 day smoothie diet pdf
21 day smoothie diet pdf

If you are taking g balanced diet, then the smoothies are a part of it. This Smoothie helps you to lose weight with some ingredients. You need to take care of the ingredients you are adding to the Smoothie, the number of ingredients, and other things you are eating with the smoothies. These factors make a big difference in the 21 day smoothie diet pdf. For best results, you need to make the program continuous otherwise, it will not work.

Drew Sgoutas introduced a 21-day smoothie diet plan available as a pdf named 21 Day smoothie diet pdf, or you can also find it under another name that is 21 Day Smoothie diet free pdf. 

His e-book is popularly known as “The Smoothie Diet,” which contains 36 smoothie recipes. In the book, it is briefly described which Smoothie should prepare at which time. In the e-book, everything is mentioned with brief instructions, such as a detox plan with recipes and instructions for replacing three meals a day with smoothies.

The 21- Day Smoothie diet pdf’s main aim is to provide advice also with smoothie recipes. Such as, you should take the smoothie one day per week, which includes a recommended food list for that day. Drew Sgoutas advises that you can repeat the 21-day cycle if you want to lose weight. 

What Can You Eat in a 21 day smoothie diet pdf? 

If you are following 21 Day Smoothie diet pdf plan, prepare at least 2 smoothies in a day and replace them with meals. The ingredients may vary, but you must add lots of fruits and vegetables for protein and healthy fats.

The 21 Day Smoothie diet pdf has guidance for preparing the smoothies and advises you to add one Smoothie daily. Make sure the Smoothie contains low sugar, high fiber, and healthy fat. You are also allowed to eat normally one day per week, so long as the meals adhere to the recommendations in the e-book. Ingredients under 21 day smoothie diet pdf is also easily available in market. so, it will be very easy for someone to follow 21 day smoothie diet pdf.

What to Eat according to 21 Day Smoothie diet pdf 

• Lots of fruits and vegetables
• Nutritious meal once per day
• Make sure to take all the vital nutrients in your Smoothie. 

What Not to Eat according to 21- Day Smoothie diet pdf 

• No solid food for two meals a day


  • Fruits and vegetables are prioritized, calorie counting and meal tracking are minimized, and shopping lists are provided.


  • Restrictive
  • Sugar content is high
  • Preparation could take an extended period.
  • Not a long-term solution
  • Doesn’t have any scientific backing.

Is the Smoothie Diet a Healthy Choice for You?

It is proven that fruit smoothies have a lot of calories from carbohydrates and fat. But you cant change the fact that fruits contain almost all the vital nutrients such as protein. Protein helps the muscle to build up, and it also gives necessary metabolism. 
It is sometimes seen that a diet containing only smoothies lacks protein, which may be a problem. 

The 21-Day Smoothie Diet pdf is very prominent for smoothies diets, but you should also check other things, Such as how small amount of nutrients the Smoothie contains. 

Health Benefits 

It is said that those people who start 21- The day Smoothie diet pdf will rapidly lose weight; this is because they are cutting calories from their diet. But don’t make it a habit, as maintaining a living with a few calories will be challenging and not safe.

Health Risks

Detoxification is the primary feature of the organs such as the liver and kidneys. The detox diet does not have strong evidence to support its notion because there is no proper definition of the working of a detox diet. It is said that the body naturally detoxes itself through digestion or ingestion. 

The smoothie diet is not suitable for those who have sugar problems and not for the normal basis as the smoothies contain high sugar, which can cause severe medical conditions. 
It is said that you lose weight as the muscle losses its mass, soo if you are again taking your regular eating habits and increasing the calories amount then you can’t maintain your weight loss for the long term, which is why the 21- Day Smoothie diet pdf suggest you repeat the 21- days diet plan for avoiding this issue.

21 Day Smoothie Diet for Adults

Day 1 

Breakfast: Fat-burning Smoothie

Nutritional Facts

  • Calories: 304
  • Net Carb: 44g
  • Total Fat: 12g
  • Protein: 8g


  • Hazelnut butter (1 tbsp, unsweetened)
  • Banana (1 medium)
  • Date (1, dried)
  • Cocoa (1 tbsp)
  • Flaxseed (1 tbsp, ground)
  • Vanilla (1 tsp)
  • Milk (1 tsp)
  • Cinnamon (1 tsp)

Lunch: Zucchini with olive oil, 3 tbsp Greek yogurt, a bowl of green salad

Per Serving

  • Calories: 129
  • Net Carb: 5g
  • Total Fat: 11g
  • Protein: 3g


  • Zucchini (2, medium)
  • Olive oil (1/4 cup)
  • Tomato paste (1 tsp)
  • Onion (1, small size)
  • Tomato (1, medium size
  • Sugar (1/2 tsp)
  • Dill
  • Salt and pepper to taste


  • Wash the zucchini well and peel it into strips.
  • Chop into slightly larger pieces.
  • Chop the onions
  • Tomatoes should be chopped into chunks.
  • After that, add the onions and begin frying.
  • When the onions are golden brown, add the tomato paste and continue to sauté with it.
  • Combine the zucchini and toss well.
  • Cook for a few minutes, then add the tomatoes, sugar, and spices, stirring constantly.
  • Cook for 25-30 minutes on low heat or until zucchini is soft.
  • Remember to mix it up by opening the lid now and again.
  • Remove the pan from the heat and add as much finely chopped dill as you like.

Snack: Antioxidant Smoothie

Nutritional Facts

  • Calories: 134
  • Net Carb: 34g
  • Total Fat: 1g
  • Protein: 3g


  • Fresh ginger (1 tsp)
  • Green apple (1 medium)
  • Chard (5 leaves)
  • Cucumber (Half, medium)
  • Fresh mint (5 sprigs)
  • Parsley (5 branches)
  • Lemon juice (2 tbsp)

Day 2

Breakfast: 2 egg’s omellete cooked in olive oil , parsley, and some tomatoes and cucumbers.
Lunch: 1 eggplant stuffed with minced meat (Karniyarik), 3 tablespoons of Greek yogurt, a bowl of salad (added 1 tablespoon of olive oil and 1 tablespoon of apple cider vinegar)

Per Serving

  • Calories: 96
  • Net Carb: 4g
  • Total Fat: 5g
  • Protein: 8g


  • Minced meat (100g)
  • Eggplant (3 medium, round)
  • Green pepper (1 pepper)
  • Tomato (1 medium)
  • Onion (1 small)
  • Tomato paste (1 tbsp)
  • Garlic (4 cloves, minced)
  • Oil (4 tbsp)
  • Salt, pepper, paprika, cumin


  • Preheat the oven to 200 degrees Fahrenheit.
  • 3 eggplants, peeled and cut into strips
  • Place the eggplants in a bowl of salted water.
  • Remove the eggplants from the water and poke small holes in them with a fork when the oven is ready.
  • Then drizzle a little olive oil over the eggplants.
  • Place the eggplants in the oven and cook for about 20 minutes.
  • Heat 4 tablespoons of oil in a large skillet and add the minced meat
  • Onions should be grated.
  • Toss the minced pork with the onion and tomato paste.
  • After that, add the chopped pepper and tomato and the minced garlic cloves, and continue to simmer.
  • Remove the roasted eggplants and their tray from the oven.
  • With a fork, pierce the eggplants in the middle and stuff the mince mixture inside.
  • Cook for another 20-25 minutes with boiling water on the tray’s floor (not over the eggplants).

Snack: Detox smoothie

Nutritional Facts

  • Calories: 101
  • Net Carb: 26g
  • Total Fat: 1g
  • Protein: 2g


  • Lemon (1/2 piece)
  • Beet (1/2 medium)
  • Parsley (1/2 cup)
  • Green apple (1/2, medium)
  • Coldwater (1/2 cup)
  • Cucumber (1 medium)

Dinner: Grilled fish fillet (100g), 1 sizeable roasted eggplant, arugula salad (1 tablespoon of olive oil, plenty of lemon juice, sumac)

Day 3

Breakfast: Blueberry Smoothie


  • Milk (1/2 cup)
  • Banana (1/2)
  • Blueberries (10 berries)
  • Peanut Butter (1 tsp)
  • Cinnamon (1 tsp)
  • Vanilla (1 tsp)

Nutritional Facts

  • Calories: 101
  • Net Carb: 26g
  • Total Fat: 1g
  • Protein: 2g

Lunch: 3 grilled meatballs, 3 tablespoons of cooked bulgur, a bowl of green salad

Snack: 1 peach

Dinner: 6 tablespoons of fresh black-eyed peas with olive oil, 1 bowl of vegetable soup, 3 tablespoons of Greek yogurt

Day 4

Breakfast: 2 whole boiled eggs, 1 or 2 piece of whole wheat bread, without sugar tea, 1 tomato, 1 cucumber

Lunch: Turkey sandwich made with whole wheat bread, 1 cup of buttermilk with mint

Snack: Banana Heavy metal detox smoothie

Dinner: 7 tablespoons of baked vegetables with sauce, 1 slice of whole wheat bread, 1 bowl of Greek yogurt, fat-free salad

Day 5

Breakfast: Egg and cheese omelet, 5 olives, unsweetened tea, and greens.

Lunch: Grilled tenderloin (100g), Greek yogurt, and a salad bowl.

Snack: 1 serving low carb Parmesan chips

Dinner: Mango smoothie

Day 6

Breakfast: 5 olives, 1 slice of whole wheat bread, and 1 portion of fried egg with vegetables

Lunch: 1 large grilled fish, 1 large bowl of green salad

Dinner: Filling Smoothie

Nutritional Facts

  • Calories: 524
  • Net Carb: 82g
  • Total Fat: 12g
  • Protein: 26g


  • Oatmeal (1 cup)
  • Banana (1 medium)
  • Granulated coffee (1/2 tsp)
  • Milk (2 cups, skimmed)
  • Walnuts (4 halves)
  • Peanut butter (1 tsp, unsweetened)

Day 7

Breakfast: 1 string of low-fat string cheese, 1 slice of whole wheat bread, tomato, cucumber, parsley, and green pepper.
Lunch: 1 bowl of lentil soup, 1 serving of sautéed minced meat, 1 bowl of Greek yogurt, 1 bowl of salad

Dinner: 1 serving of green salad with cheese, 2 tbsp boiled corn

Snack: Spinach smoothie

Note: Then follow the same diet for the next 2 weeks. 

What You Need to Know about Smoothie according to 21- Day Smoothie diet pdf 

If you follow a strict detox plan, replace all three daily meals with smoothies for the next three days. But if you are following 21- the Day Smoothie diet plan, then take two meal-replacement smoothies (breakfast and lunch), one solid-food meal, and a few snacks. 
And the best part is if you are taking food that is high in calories, then it will not be affected by the diet. 

Note: Add only those ingredients which are suitable for your body. If you have an allergy or any other problem with that particular fruit or component, don’t add it to the Smoothie. 

All the recipes mentioned in 21- the Day Smoothie diet pdf all contain fruits and veggies, which are healthy for your body. They have low calories and vital chemicals. As we know, fruits are healthy and contain naturally occurring sugar, which is not beneficial for you if you are reducing your sugar intake.

Some smoothies need honey to enhance their taste, but it also improves the sugar level. 
According to Scouts, you need to take at least 50 grams of protein daily. As some of the smoothies have less protein, you need to take care of it. 

Not every individual has time to take a sufficient amount of protein. In that case, you need to plan a proper diet that includes protein. 
Always try to intake those smoothies that contain vital macronutrients as you take these smoothies as a meal replacement, so you must fulfill your day-to-day requirements.  
If you have any queries about the Smoothie-based diet, you should consult a nutritionist or registered dietician for some guidance. 

Frequently asked questions on 21 Day smoothie diet pdf. 

Q1 – What smoothies are good for weight loss?
A1- 8 Smoothie that enhances your metabolism and. Reduces the body weight

  • Protein Powder.
  • Cayenne Pepper.
  • Matcha Powder.
  • MORE: 5 Clean Weight Loss Smoothies That Double As Dinner.
  • Apple Cider Vinegar.
  • Almond Butter.
  • Chia Seeds.
  • Tiger Nut Flour.

Q2 – What happens if you drink a smoothie every day?
A1 – In the form of a smoothie, you will receive essential nutrients. If you drink the Smoothie every day, it will be helpful to you because it contains so many necessary ingredients for your health.

The bottom line

This is what makes the 21-Day Smoothie Diet PDF so appealing. These smoothies are packed with nutritional and essential elements that can aid you with various issues. You can add items according to your preferences. You can use whichever fruits and vegetables you choose. I urge that you try the 21-Day Smoothie Diet PDF and witness the benefits for yourself. This is the most effective strategy to lose weight in 21 days.

Also Read:

Don Julio 1942 Costco

Shoulder Workouts With Cables

Leave a Comment