21 Day Smoothie Diet – Renew Your Body (PDF)

Are you ready to renew your body with this 21-day smoothie diet plan? Then, we will take great pleasure in accompanying you on this journey.

What is the 21 Day Smoothie Diet Plan?

Is your body tired of the diets that you repeat all the time? If you can no longer lose weight with these diets or feel overwhelmed by the same cycle, it may be a sign that it’s time for a change.

At this point, we have brought an excellent tool to support your renewal process. Introducing the 21-day smoothie diet…

21 Day Smoothie Diet

Day 1

Breakfast: Vanilla smoothie

Nutritional Facts

Calories: 304

Net Carb: 44g

Total Fat: 12g

Protein: 8g

Ingredients

Fat burning smoothie recipe

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

Zucchini with Olive Oil Recipe (2 Servings) 10min prep/30min cooking

Per Serving

Calories: 129

Net Carb: 5g

Total Fat: 11g

Protein: 3g

Ingredients

Zucchini with olive oil

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

Recipe

Wash the zucchini well and peel it into strips.

Chop into slightly larger pieces.

Chop the onions.

Chop the tomato into cubes.

Take olive oil in a wide-bottomed saucepan and heat it.

Then add the onions and start frying.

When the onions are browned, add the tomato paste and continue frying with the tomato paste.

Add the zucchini and mix

Cook for a while, then add the tomatoes, sugar, and spices and mix.

Cook on low heat for about 25-30 minutes until the zucchini is tender.

Don’t forget to mix it by opening the lid in between.

Remove from the stove and sprinkle as much dill as you want, finely chopped.

Tip: Do not exceed the cooking time too much. Otherwise, you can cause the zucchini to get a runny consistency and lose its vitamins and color.

Tip: You can peel the zucchini into strips using a fork. Pull the zucchini from one end to the other, from top to bottom, with a little pressure with the fork.

Snack: 15 raw almonds

Dinner: 150 grams of baked chicken/turkey breast meat, a bowl of salad with carrot-cherry tomatoes

Snack: Antioxidant smoothie

Nutritional Facts

Calories: 134

Net Carb: 34g

Total Fat: 1g

Protein: 3g

Ingredients

Antioxidant smoothie

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: Omelet with olive oil, 2 eggs, parsley, and plenty of 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)

Karniyarik Recipe (3 Servings) – 4min prep / 25min baking time

21 day smoothie diet – Karniyarik recipe

Per Serving

Calories: 96

Net Carb: 4g

Total Fat: 5g

Protein: 8g

Ingredients

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

Recipe

First, preheat the oven to 200°F.

Peel 3 eggplants into strips.

Put the eggplants in salted water.

When the oven is ready, take the eggplants out of the water and make small holes with a fork.

Then, grease the eggplants with a bit of olive oil.

Put the eggplants in the oven and let them fry in the oven for about 20 minutes.

Take 4 tbsp of oil in the pan and add the minced meat.

Grate the onions.

Add the onion and tomato paste to the minced meat.

Then add chopped pepper and tomato, then minced garlic cloves, and cook.

Take the baked eggplants out of the oven with their tray

Open the middle of the eggplants with a fork and put the mince mixture inside.

Pour hot water on the floor of the tray (not exceeding the eggplants), and cook for another 20-25 minutes.

Tip: When you add the ground beef mixture and put it back in the oven, be sure to turn off the fan. If you don’t close it, the top will dry out.

Tip: Add the seasonings to the meat mixture after the vegetables are fully cooked. (5 minutes before taking it off the stovetop.)

Snack: Detox smoothie

Nutritional Facts

Calories: 101

Net Carb: 26g

Total Fat: 1g

Protein: 2g

Ingredients

Detox smoothie

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 large roasted eggplant, arugula salad (1 tablespoon of olive oil, plenty of lemon juice, sumac)

Day 3.

Breakfast: Blueberry Smoothie

Ingredients

21 day smoothie diet – 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

Fresh Black Eyed Peas Recipe (2 Servings) – 10min prep / 30min cooking time

Fresh black-eyed peas recipe

Per Serving

Calories: 435

Net Carb: 35g

Total Fat: 26g

Protein: 15g

Ingredients

Fresh black-eyed peas (300g)

Olive oil (4 tbsp)

Onion (1 medium)

Carrots (2 mediums)

Tomatoes (2 mediums)

Water (1/2 cup)

Salt and pepper to taste

Recipe

After cleaning and washing the black-eyed peas, slice them 3 inches long.

Chop the onion.

Chop the carrots long and finely.

Grate the tomatoes.

Fry the onions with 4 tablespoons of olive oil.

Add the carrots and continue frying.

Add the black-eyed peas and fry for 4-5 minutes, then add the tomatoes.

Finally, add the water, salt, and pepper.

Cook on medium heat for 20 minutes with the lid of the pot closed. (until the water is absorbed).

Tip: If the peas are not too fresh, they cannot release much water. You will need to add more water and cook longer.

Tip: Like all olive oil dishes, you can double the flavor by keeping it overnight after cooking.

Day 4

Breakfast: 2 boiled eggs, 1 slice of whole wheat bread, unsweetened 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

Baked Vegetables with Sauce (6 Servings) – 10min prep / 25min baking time

21 day smoothie diet – Baked vegetable recipe

Per Serving

Calories: 111

Net Carb: 10g

Total Fat: 7g

Protein: 2g

Ingredients

Potatoes (3 medium sizes)

Broccoli (1/2 head)

Carrot (1 medium)

Green pepper (1 medium)

Tomatoes (1 large)

Sauce

Olive oil (Less than half a cup)

Garlic (2, minced)

Pepper paste (1 tsp)

Water (Less than half a cup)

Pepper, salt, and paprika

Recipe

Mix all sauce ingredients in a bowl.

Peel the skins off the potatoes and cut them into cubes.

Chop the other vegetables in the same way.

Put the potatoes and broccoli in a baking dish.

Add chopped tomatoes, peppers, and carrots to it.

Pour the sauce over and mix

Bake in the oven at 190 C for 30-40 minutes.

When the potatoes and carrots are fully baked, take them out of the oven.

Tip: If you wish, sprinkle grated Parmesan or cheddar cheese while the food is still hot.

Tip: Be sure to serve the dish hot.

Day 5

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

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

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

Ingredients

Nutritional Facts

Calories: 524

Net Carb: 82g

Total Fat: 12g

Protein: 26g

Ingredients

21 day smoothie diet – Filling smoothie recipe

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, green pepper.

Lunch: 1 bowl of lentil soup, 1 serving of sautéed minced meat, 1 bowl of Greek yogurt, 1 bowl of salad

Sautéed Minced Meat Recipe (4 Servings)

21 day smoothie diet – Sautéed minced meat

Per Serving

Calories: 454

Net Carb: 5g

Total Fat: 33g

Protein: 32g

Ingredients

Minced meat (2 cups)

Onion (1 small)

Garlic (3 cloves)

Pepper paste (1 tbsp)

Tomato paste (1 tbsp)

Tomato (1 large)

Green pepper (1 large)

Red pepper (1 large)

Sunflower oil (4 tbsp)

Paprika, pepper, salt, cumin

Recipe

Heat a large saucepan.

Put the minced meats in the pot and cook.

Add the oil, then add the chopped onions and sauté until the onions soften.

Add the chopped peppers and continue frying.

Add the crushed garlic.

Add pepper along with tomato paste and continue frying.

Add the spices, then chop the fresh tomatoes you peeled into cubes and add them.

Add salt and water just to pass the ingredients, increase the heat, cover the pot and let it boil.

Turn off the heat when it boils.

Cook on low heat until the food absorbs the water.

Recommendation: If you add 1 sugar cube to the dish, it will take on the sour taste that tomatoes can leave.

Tip: You can use all the spices that suit your taste in this dish.

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

Snack: Spinach smoothie

Nutritional Facts

Calories: 248

Net Carb: 31g

Total Fat: 9g

Protein: 16g

Ingredients

Spinach smoothie

Spinach (1 cup, leaves)

Orange (1/2, medium)

Carrot (1/2, small)

Milk (1 cup)

Hazelnut (5 nuts)

21 Day Smoothie Diet – Repeat the 7 Day Diet Plan for 3 weeks

Bottom Line

Here is the 21 day smoothie diet plan. Follow this meal plan for 3 weeks and watch the result. Add half an hour of exercise a day to get more efficient results from the process.

Printable (PDF) 21 Day Smoothie Diet

See Also:

21 Day Fix Meal Plan

Smoothie for Constipation

21 Day Anti Inflammatory Diet

Best Juicer for Smoothies

Sirtfood Smoothie Recipe

Heavy Metal Detox Smoothie

21 Day Sugar Detox

Mediterranean Diet Lunch Ideas

Foods That Burn Belly Fat