The Lean Green Smoothie Challenge

 CONTENTS
WELCOME
3 OPTIONS
INSTRUCTIONS
RECIPES
SHOPPING LIST
WELCOME
Welcome to the 7 Day Green Smoothie weight loss challenge.
I am thrilled that you are here because you are going to look
and feel amazing after this week is over. I’ve been working on
this challenge for such a long time and I am over the moon that
it’s finally ready. This challenge is completely different from all
of the other green smoothie diet plan you see out there.
Most green smoothie challenges will tell you to simply add a
green smoothie to your existing diet. While there’s no denying
that eating more leafy greens is always a good thing,
sometimes this can actually lead to weight gain because you
are not making any significant changes to your diet, and you’re
bound to end up eating more calories.
Despite what the gurus may tell you, even when you change
your diet to a healthier one and start eating lots of fresh fruits,
vegetables, and leafy greens, the weight doesn’t always just
drop off.
Sure, there are some lucky folks out there that can lose a few
pounds easily, but that’s only if they don’t get tempted by the
lure of melt-in-your-mouth chocolate or the smell of fresh
bread. For the rest of us, myself included, temptation is a very
real thing, and we might just need an extra helping hand or
two.
Even though it’s true that you are more likely to lose weight
when you ditch the processed junk and just eat real food, there
are no guarantees. You can still make real food taste so great
that it’s hard to resist eating more than you need. This is why a
lot of people still struggle to lose weight, despite making all of
the right food choices.
Trust me when I say, this is the product I wish I had years ago.
This diet plan is filled with extremely healthy and nourishing
ingredients that will restart your body and send a jolt of energy
rushing through your veins. Even better, by following this plan,
you will be able to lose weight! Woo hoo!
This is how you will benefit from this challenge:
• You will have to spend only two minutes a day in the
kitchen! Bye bye slaving over dirty pots and pans after a
three-hour cooking session
• Your meals will be pre-prepared, so you can grab and go,
you don’t have to stress over what to eat each meal
• Your food is going to be tasty, almost like eating dessert
• Your meals will be very filling - there is no starving on this
diet
• My Green Thickies are known for being whole meals –
they are completely balanced containing each and every
nutrient you need
• You will get a decent amount of protein that sustains your
body and gives you shooting-through-the-roof energy
• Your health will improve more than you can ever imagine
• You will be able to think clearly and be way more
productive
• You will lose weight, most people drop a dress size
• By the end of the week your cravings will be gone and
you’ll not be tempted to reach for junk food again
• You will be so proud of yourself for finishing this week
which is a massive challenge
Sounds good? Great!
All you need to do now is choose one of the three options and
start your journey to a healthier lifestyle and a sexier body!
3 OPTIONS
There are three ways to complete this challenge and the choice
is totally up to you:
Option 1
Replace your breakfast with a Green Thickie (recipes below)
If you are new to Green Thickies and detoxing, your food
choices are generally poor, and you are constantly fighting
binge eating, I suggest you stick to option 1.
Option 2
Replace your breakfast and lunch with a Green Thickie
If you drink green smoothies regularly, but your diet could still
use some improvement I would stick to option 2.
Option 3
Replace your breakfast, lunch and dinner with a Green Thickie
If your diet consists of mostly healthy foods and you drink
green smoothies on a daily basis, I would choose option 3 for a
full detox.
This weight-loss plan has been developed around the principle
of counting calories. So, for those of you who choose option 3,
weight-loss is almost guaranteed.
Option 1 and option 2 will give you more freedom in your
meals during the day, so it is harder to predict how successful
you’ll be in your weight-loss goals. You will still be reaping all of
the health benefits from the smoothies, and if you try to eat
healthier during the rest of your meals, you are bound to get
some compliments on looking better than ever!
And even if you don’t feel like making significant changes to
your diet straight away, don’t worry. Most people still lose
weight just by starting their day in the right way with a Green
Thickie.
This plan is designed for busy people who need to lose weight,
get healthy, and don’t have any spare time, so there is no
snacking involved. If you feel you’re getting a bit hungry
between meals, try splitting each meal in half and drink them a
couple of hours apart to sustain your blood sugar levels.
If you don’t have the best diet out there and still decide to
choose option 3, be prepared to experience some harsher
detox symptoms, such as tiredness and headaches, especially if
you’re used to drinking a lot of coffee or tea. These will be
temporary but it will make it harder for you to stick with the
challenge.
You can drink water and herbal/fruit teas throughout this
challenge, but no fruit juices or other drinks are allowed. If you
regularly drink a lot of coffee and tea each day you might want
to consider gradually cutting down, rather than cutting out all
the caffeine overnight because the detox symptoms might
make the challenge feel a lot more difficult.
For those who prefer a gentler but longer detox, I recommend
stretching this challenge out to 3 weeks. Start the first week
with option 1, and then move on to option 2 for the second
week, and finish the third week with option 3. Your body will be
thankful for treating it so well and you’ll be much more likely to
carry on eating wholesome foods after you finish the challenge.
Even better, you’ll be more likely to lose more weight and who
doesn’t want that?
INSTRUCTIONS
HOW TO MAKE A GREEN THICKIE
Blend the ingredients in the following order:
1. Blend the dry ingredients, greens and liquids first for a
short period of time
2. Blend the fruit and the rest of the ingredients until
smooth (or as smooth as your blender will allow). High
speed blenders will need around 2 minutes for a green
thickie, less powerful blenders may need a lot more,
sometimes even as long as 5-10 minutes.
3. Blending the dry ingredients first means that you will be
able to fit all of the greens in your blender and let them
incorporate fully, before adding the fruit. The fruit doesn’t
need that much blending, and if you were to add it from
the very beginning, it might get too hot.
MORE TIPS
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Add more water if you feel the smoothie is too thick and
you want to thin it out
Substitute any of the ingredients for whatever you
already have on hand
Make sure to always keep your smoothie ingredients in
the fridge, so your smoothie doesn’t go hot. If your fruit is
at room temperature and you end up with a warm
smoothie, simply add ice cubes to cool it down
Make sure your blender is powerful enough to handle
frozen ingredients before adding any frozen fruit or
berries
I like to make my Green Thickies the night before, and
they are ready to go first thing in the morning – this is a
great tip if you’re really pressed for time in the mornings
Some larger blenders may struggle to blend only one
serving of smoothie. If this seems to be the case with your
blender, I recommend that you blend a few servings at a
time, portion them out into glasses, cover and store in the
fridge
More information about making the perfect Green Thickie
If you are new to Green Thickies and have more questions
about making the perfect green thickie, please read this guide
on How to make a Green Thickie
LEAN GREEN SMOOTHIE
CHALLENGE SUMMARY
The meals in this plan contain around 1243 calories per day
when following option 3.
All recipes serve 1. If you are following option 1, just make 1
serving per day. If you are following option 2, double the recipe,
and if you’re following option 3, triple the recipe.
All Green Thickies have roughly the same amount of calories,
so if you don’t like a particular recipe, just substitute with
another recipe from the list. You can even drink the same
Green Thickie all week if you like.
DAY 1: HEALTHY APPLE PIE GREEN THICKIE
DAY 2: STRAWBERRY SHORTCAKE GREEN THICKIE
DAY 3: BANANA PEANUT BUTTER GREEN THICKIE
DAY 4: HEALTHY KEY LIME PIE GREEN THICKIE
DAY 5: CREAMY MANGO GREEN THICKIE SHAKE
DAY 6: RIPPLED RASPBERRY GREEN THICKIE
DAY 7: CHOCOLATE COVERED MARZIPAN GREEN
THICKIE
Day 1: Healthy Apple Pie
Green Thickie
Calories: 441 per serving
SERVES 1
Ingredients
• 1 cup almond milk or other dairy free milk (oat, rice, nut
or seed milk)
• 1 cup spinach or chard or 1 scoop powdered greens
• 1 small banana or ½ large banana
• 1 apple
• ¼ cup oats or ½ avocado or 1 banana or ½ large cooked
sweet potato
• 4 small pitted dates or 2 large pitted dates
• 2 tablespoons pecans
• ½ teaspoon cinnamon
• ¼ teaspoons mixed spice/allspice
Day 2: Strawberry
Shortcake Green Thickie
Calories: 458 per serving
SERVES 1
Ingredients
• 1 cup almond milk or other dairy free milk (oat, rice, nut
or seed milk)
• 1 cup spinach or chard or 1 scoop powdered greens
• ¼ cup oats or ½ avocado or 1 banana or ½ large cooked
sweet potato
• 1 ½ cups strawberries
• 2 tablespoons cashew nuts
• 2 tablespoons raisins
• 1 teaspoon vanilla extract
• 1/8 teaspoon nutmeg
• 1/4 teaspoon cinnamon
Day 3: Banana Peanut
Butter Green Thickie
Calories: 383 per serving
SERVES 1
Ingredients
• 1/2 cup water
• 1/2 cup almond milk or other dairy free milk (oat, rice, nut
or seed milk)
• 1 cup spinach or chard or 1 scoop powdered greens
• ¼ cup oats or ½ avocado or 1 banana or ½ large cooked
sweet potato
• 2 bananas
• 1 tablespoon peanut butter
• 1/2 teaspoon vanilla extract
Day 4: Healthy Key Lime Pie
Green Thickie
Calories: 415 per serving
SERVES 1
Ingredients
• 1 cup almond milk or other dairy free milk (oat, rice, nut
or seed milk)
• 1 cup spinach or chard or 1 scoop powdered greens
• ¼ cup oats or ½ avocado or 1 banana or ½ large cooked
sweet potato
• 1 banana
• 1 tablespoon sunflower seeds
• Juice and zest of 2 limes (unwaxed and preferably organic,
otherwise don’t use zest)
• 1/4 teaspoon vanilla extract
Day 5: Creamy Mango Green
Thickie Shake
Calories: 395 per serving
SERVES 1
Ingredients
• 1 cup almond milk or other dairy free milk (oat, rice, nut
or seed milk)
• 1 cup spinach or chard or 1 scoop powdered greens
• ¼ cup oats or ½ avocado or 1 banana or ½ large cooked
sweet potato
• 1 ½ cups chopped/chunks mango
• 2 tablespoons cashew nuts
Day 6: Creamy Rippled
Raspberry Green Thickie
Calories: 403 per serving
SERVES 1
Ingredients
• 1.5 cups water
• ¼ can/tin coconut milk (not the light coconut milk in a
carton)
• 1 cup spinach or chard or 1 scoop powdered greens
• ¼ cup oats or ½ avocado or 1 banana or ½ large cooked
sweet potato
• 4 small pitted dates or 2 large pitted dates
• 1 cup raspberries
• ½ cup mango chunks/chopped mango
Day 7: Creamy Chocolate
Covered Marzipan Green
Thickie
Calories: 407 per serving
SERVES 1
Ingredients
• 1 cup almond milk or other dairy free milk (oat, rice, nut
or seed milk)
• 1 cup spinach or chard or 1 scoop powdered greens
• ¼ cup oats or ½ avocado or 1 banana or ½ large cooked
sweet potato
• ½ cup mango chunks/chopped mango
• 2 tablespoons ground almonds/almond flour
• 3 tablespoons cacao/cocoa/carob powder (I used carob
for the caffeine free option)
• 4 small pitted dates or 2 large pitted dates
• 1 teaspoon almond extract
• 1 tablespoons almond butter (optional, but adds extra
creaminess - takes calories up to 497 per serving)