Ready to detox your body and nourish a healthier, happier you? Bookmark this gentle smoothie detox created by a qualified Nutritionist and let the power of wholefood ingredients, help you naturally detox and feel fabulous in less than a week. The 5 Day Detox Smoothie Challenge starts now and you're invited to join in! So, come on, let's blend!
What To Eat On The Detox Plan?
During this gentle detox challenge, you will be consuming a more wholefood-based diet to nourish and boost your energy. Unlike processed foods, choosing detox wholefoods will provide your body with all the essential nutrients you needs to sustain energy throughout the day; and naturally detox. Within the week you should start to experience improvements in gut health, mood and yes, even your waistline. It doesn't take very long for these positive changes to manifest. Before we start, here's a quick run down on the basics needed for the 5 Day Detox Smoothie Challenge.
Drinking Water Is Key
Start each day by hydrating with plenty of water. Adequate hydration not only supports appetite regulation, but it also helps to prevent brain fog, balances your hormones, plus improves both mood and your energy levels. Water plays a key role in how well your body can naturally detoxify itself, so make it a habit to prioritise your water intake throughout the day.
Wholefood Macros In Smoothies
Macro-nutrients are at the core of a well-balanced eating plan, and even more important when doing a detox. Make a habit of choosing to eat mostly high-fiber foods, lean proteins from quality sources, healthy fats, and nutrient-rich carbohydrates from high-fiber sources (rather than processed options). The 5 Day Detox Smoothie Challenge below contains all of these, making detoxing on the good stuff as easy as following along 1-2-3!
Focus On Dietary Fibre
In addition to consuming wholefoods every day, it's important to consume 40g or more of dietary fibre. Fibre-rich foods play such a pivotal role in maintaining a healthy gut, regulating your blood sugar levels, and aiding weight management. Incorporating high-fibre ingredients such as fruits and berries, dark, leafy greens, psyllium, chia seeds. and other high fibre ingredients in your smoothies will enhance satiety, promote regular bowel movements, and contribute to a more nourished body. Ensuring you regularly eat high-fibre foods is not only a key element of this smoothie challenge, but it is also a fundamental way of supporting long-term health and vitality. Take note!
Choose Lean, Clean Protein
The final component of the 5 Day Detox Smoothie Challenge revolves around consuming clean protein from plant-based sources. Protein is essential for muscle repair, immune function, and sustaining energy levels throughout the day. Giving your body a break from harder to digest meat and animal proteins is a simple way to do a gentle detox without sacrificing taste or choice. Protein also boosts the overall nutritional profile of your meals, contributing to well-balanced, satisfying meals that support your health and wellness goals.
NUTRITIONIST-APPROVED RECIPE COLLECTION
5 Free Wholefood Recipes
Grab my FREE wholefood recipe sampler, a collection of deliciously good breakfast, lunch and dinner recipe to try out for this coming week. Eat, nourish and glow from the inside out with Nutritionist-approved recipes. Grab your copy now, instant download!
What Foods Are Not Included?
The 5 Day Detox Smoothie Challenge deliberately excludes all processed foods and added sugars and instead, prioritises whole, nutrient-dense food and highly nutritious ingredient choices. The detox places an emphasis on whole, high fibre grains, plantbased protein, healthy fats, and high-fiber sources. During the next 5-days, you'll steer clear of all refined and heavily processed food options. By omitting these less nutritious foods, the detox challenge helps your body cleanse and bounce back from poor eating habits.
The detox smoothie challenge is completely free of the following:
pre-packaged and overly processed food
refined sugars
processed and empty carbs
alcoholic drinks and sugary drinks
While this smoothie challenge provides a balanced and nutritious 5-day menu, this general plan does not cater to individual dietary requirements as these may vary. If you'd like a specific plan, one that is more customised for your unique health goals, click here.
5 Day Detox Smoothie Challenge
Each day on the 5 Day Detox Smoothie Challenge includes a smoothie recipe for breakfast and dinner, plus a healthy lunch recipe and suggested dessert or snack. All you need to do is follow the detox eating plan using the suggested recipes and menu for each day. Be sure to keep fully hydrated throughout the entire week as you will be consuming an increased intake of high fibre foods. You may find it helpful to track your food intake and see how it makes you feel to eat healthier, high fibre foods. Ready? Let's do this!
If you've been feeling sluggish, craving a reset, or simply want to embrace a healthier lifestyle, join us in the Detox Smoothie Challenge. For the next 1-2 weeks, we'll be exploring delicious, nutrient-packed smoothies that are not only a treat for your taste buds but also a boost for your overall health.
Begin The Smoothie Challenge:
To kick off your detox journey I highly recommend that you come join my FREE membership group where you'll receive my personal guidance and support. Just click here. To start the detox, skim the recipes for the ingredients you'll need and choose your start date. From there, it is as simple as following the recipe and suggested meal for the entire week.
Day 1: Detox Smoothie Challenge
Before we get into the meals, you may wish to bookmark or print this page for easy reference. It may also be helpful to pin it (if you use Pinterest) to keep handy in the future.
Morning Hydrate:
organic green tea or 400ml water upon waking for 20 minutes before eating
1/2 lemon, cut into wheels or wedges (optional)
Breakfast:
GREEN GODDESS BLISS SMOOTHIE
250ml coconut water, organic
1/2 cup kale, shredded
1/2 cucumber, skin on
1 green apple, peel on
1/2 lemon, use organic
1 scoop (30g) Vanilla flavoured vegan protein powder
1/2 cup crushed ice (makes smoothies thicker)
Sip on 500ml of blackberry and mint infused water afterwards for the next hour.
Lunch:
Warm Sweet Potato & Kale Salad: a salad bowl made from nutrient-rich kale topped with warm sweet potato and healthy fat from half an avocado. Enjoy a cup of fennel or licorice herbal tea afterwards.
Dinner:
BERRRY BURST SMOOTHIE
200ml almond milk, unsweetened
1 cup mixed berries (strawberries, blueberries, raspberries)
1/2 cup spinach, organic
1 banana, frozen
1 tsp chia seeds
1 scoop (30g) Vanilla flavoured vegan protein powder
Sip on 500ml of blackberry and mint infused water afterwards for the next hour.
Dessert/Snack:
The Best Healthy Homemade Chocolate Biscuits: enjoy one of these guiltless, chocolate biscuits with a cup of peppermint or licorice tea to aid digestion. These are made with raw cacao which contains minerals like magnesium that calms and aid sleep. Dairy-free, sugar-free.
Aim to stop eating before 7pm if you plan on going to bed by 10pm to allow your food to be semi-digested and a promote a better sleep.
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Day 2: Detox Smoothie Challenge
Today's recipes are full of natural sweetness and bursting with essential vitamin C for an energy boost and work to help you feel revitalised while detoxing on Day 2.
Morning Hydrate:
organic green tea or 400ml water upon waking for 20 minutes before eating
1/2 lemon, cut into wheels or wedges (optional)
Breakfast:
TROPICAL PARADISE SMOOTHIE
200ml coconut water, organic
1 cup fresh pineapple, chunks
1/2 mango, chunks
1/2 cup spinach, organic
1 tbsp flaxseeds, ground
1 scoop (30g) Vanilla flavoured vegan protein powder
Sip on 500ml of pineapple and lime infused water afterwards for the next hour.
Lunch:
Wholefood Buddha Bowl In Less Than 5 Minutes: a deeply nourishing Buddha Bowl made with high-fibre quinoa, hydrating cucumbers and tomatoes, balanced with healthy fat from avocado and protein from hummus. Follow this meal up with a cup of peppermint or licorice tea.
Dinner:
ACAI BERRY DETOX SMOOTHIE
250ml almond milk, unsweetened
1 cup strawberries, frozen
1 banana, frozen
1/2 cup spinach, organic
1 tbsp chia seeds
2 tsp acai berry superfood powder
1 scoop (30g) Vanilla flavoured vegan protein powder
Sip on 500ml of pineapple and lime infused water afterwards for the next hour.
Dessert/Snack:
Protein Yoghurt Bark: enjoy a square or two with a cup of lavender or chamomile tea to aid sleep.
Aim to stop eating by 7pm if you plan on going to bed by 10pm to allow your food to be semi-digested and promote better sleep.
Day 3: Detox Smoothie Challenge
On Day 3, we're nourishing deeply with nutrient-rich spirulina and a cauliflower-based smoothie. Cauliflower provides a fantastic low GI, low-carb option, and a nutritious alternative to banana-based smoothies. Spirulina is a plant algae that is rich in nutrients and is a vegan protein.
Morning Hydrate:
organic green tea or 400ml water upon waking for 20 minutes before eating
1/2 lemon, cut into wheels or wedges (optional)
Breakfast:
SPIRULINA MAGIC SMOOTHIE
250ml coconut or plain water
1 cup pineapple, chunks
1/2 cup watercress, organic
1 tbsp Hawaiian spirulina powder, organic
1 scoop (30g) Vanilla flavoured vegan protein powder
Sip on 400ml of lemon and cucumber infused water for the next hour.
Lunch:
Grilled Peach Summer Salad Recipe: a large bowl of mixed greens with 1-2 grilled peaches. Requires no dressing. Experiment with other grilled fruit such as mangoes, pineapple or sweetish vegetables like capsicums. Follow this meal with a cup of peppermint herbal tea.
Dinner:
250ml coconut milk, unsweetened
1/2 cup steamed cauliflower, cooled
1/2 cup fresh or frozen strawberries
1/2 cup fresh or frozen raspberries
1/2 tsp ground Dutch cinnamon
1/2 cup crushed ice
1 scoop (30g) Vanilla flavoured vegan protein powder
Sip on 400ml of lemon and cucumber infused water for the next hour.
Dessert/Snack:
Coconut Vanilla Chia Seed Pudding: serve a 200ml serving topped with a drizzle of maple syrup or runny hut butter, and a handful or fresh blueberries. Dairy-free, sugar-free. Enjoy with a cu of chamomile herbal tea.
Aim to stop eating by 7pm if you plan on going to bed by 10pm to allow your food to be semi-digested and a promote better sleep.
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Day 4: Detox Smoothie Challenge
On Day 4, we are kicking this detox into high gear with a hit of vitamin C rich fruits, and a plantbased vegan lunch. Giving your digestive system a break from meat products and dairy for 1-2 days a week, is a great way to detox and ensure good gut health.
Morning Hydrate:
organic green tea or 400ml water upon waking for 20 minutes before eating
1/2 lemon, cut into wheels or wedges (optional)
Breakfast
STRAWBERRY DETOX SMOOTHIES
250ml almond milk, unsweetened
1 cup fresh or frozen strawberries
1 small banana, frozen
1 tbsp psyllium husk, ground
1 tbsp flaxseeds, ground
1 scoop (30g) Vanilla flavoured vegan protein powder
Enjoy with 400ml of orange, blueberry and thyme infused water.
Lunch:
Low Carb Chicken & Capsicum Skewers Recipe: enjoy 2-3 skewers but swap the chicken in this recipe with plantbased protein like tofu or tempeh. Enjoy with a side serving of 1 cup of spinach, 1 stick of diced celery, 3 tbsp chickpeas, 1/4 finely chopped red onion, and 1/2 tbsp drizzle of lemon juice and olive oil.
Dinner:
SUNSET ORANGE DETOX SMOOTHIE
200ml coconut milk, organic
1 large blood orange, juice and pulp
1 banana, frozen
1 tbsp chia seeds
1/2 tsp ginger, ground
1 scoop (30g) Vanilla flavoured vegan protein powder
Enjoy with 400ml of orange, blueberry and thyme infused water.
Dessert/Snack:
Protein Yoghurt Bark: enjoy a square or two with a cup of lavender or chamomile tea to aid sleep.
Aim to stop eating by 7pm if you plan on going to bed by 10pm to allow your food to be semi-digested and a promote better sleep.
Day 5: Detox Smoothie Challenge
Its Day 5 and so far you have made it through a week of consuming wholefood detox smoothies. Today we're wrapping up the challenge with a powerhouse of nutrition with my famous Mango Turmeric Smoothie and a delicious nighttime smoothie recipes that helps promote sound sleeps.
Morning Hydrate:
organic green tea or 400ml water upon waking for 20 minutes before eating
1/2 lemon, cut into wheels or wedges (optional)
Breakfast
MANGO TURMERIC DETOX SMOOTHIE
250ml almond milk, unsweetened
1 large mango, pitted
1/2 banana, frozen
1 tablespoon flaxseeds, ground
1 scoop (30g) Vanilla flavoured vegan protein powder
1 tsp ginger, ground
2 tsp turmeric root, ground
1/2 tsp cinnamon, ground
Enjoy with 400ml of lemon and ginger infused water.
Lunch:
Superfood Chickpea Protein Salad With Avocado Recipe: enjoy this high protein salad made with a hard boiled egg and sliced avocado served over spinach leaves. Doubles as a fabulous and filling breakfast salad or quick, easy dinner recipe. Enjoy with peppermint or fennel herbal tea.
Dinner:
RAW CACOA REPLENISHER SMOOTHIE
250ml almond milk, unsweetened
1/2 banana, frozen
2-3 dates, sulfur-free, organic
1 tbsp chia seeds
1 tbsp raw cacao powder, organic
1 tbsp raw cacao nibs
1 scoop (30g) Vanilla flavoured vegan protein powder
Enjoy with 400ml of lemon and ginger infused water.
Dessert/Snack:
Protein Bliss Ball: enjoy a homemade protein ball with a cup of peppermint or licorice tea to aid digestion.
Aim to stop eating by 7pm if you plan on going to bed by 10pm to allow your food to be semi-digested and a promote better sleep.
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Tips for Success While On The Challenge
Stay Hydrated: drink plenty of water throughout the day to aid the detoxification process. One average, an adult woman needs 2-3 litres of water per day to function best. Try my nutritionist-approved infused water recipes to help you hydrate.
Wholefood Focused: choose whole, unprocessed ingredients for maximum nutritional benefits. The least processed foods are usually the healthiest for you and contain more nutrients and dietary fibre. Make the focus of all your main meal on lean protein and high-fibre foods. These two macronutrients are essential for a well-balanced plate, and help to keep your appetite in check while nourishing your body with the purest nutrition.
Consistency is Key: for the best results, stick to the challenge for the recommended duration. Make a commitment to your body that you will see the week through to the end. This isn't about restrictions, but rather refocusing your attention and meal planning on choosing the most wholefood, nutrient-dense food choices available to you.
Listen to Your Body: if you feel hungry, snack on raw nuts, seeds, or fresh veggie sticks. As with any shift in your diet, it can leave you feeling a void. That sleepy-so-stuffed feeling isn't normal, so if you often eat from stress or tend to overdo it, accept that you may feel different. I promise you it won't last IF you stick with this and push through. Your body will realign naturally to a healthier eating plan. If it gets hard, just remember that on the other side awaits more empowered eating habits and a healthier, happier body.
After The 7-Day Healthy Eating Plan
So now what? The 5 Day Detox Smoothie Challenge is just a starting point to help ease you into making healthier food choices using smoothies. Now that you have completed a week of densely nutritious eating, I encourage you to stop and reflect. Keeping a journal or food diary is a really good reflection tool to help you do this. Ask yourself these questions:
What noticeable changes have you experienced in the last five days?
Does your body any feel different, and if so, how exactly?
What are you now craving less versus what you might be you’re craving more?
Did you notice any difference in your bodily functions such as bowel or sleep?
Has your physical energy shifted? Are you feeling more energised or less?
Journal your experience or come share with us in the Facebook Community. Share your journey on social media using #DetoxSmoothieChallenge and inspire others to join the movement towards a healthier, happier lifestyle.
Every little change that you choose to make, builds a happier, healthier body day by day. Keep the momentum going and come explore my other Nutritionist-led meal plans, challenges or join a program for self-paced, group or practitioner-led guidance.
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5 Day Weight Loss & Fat-Burning Meal Plan (coming soon) →
5 Day 'Sugar Free Life!' Challenge (January 2024 intake) →
Inspired? I hope I have encouraged you to get creative and craft your own detox smoothie challenge just like this one by mixing up the smoothie recipes. You can use any of my wholefood-based smoothie recipes as a starting point, and experiment with different combinations of fruits, vegetables, and superfoods. During this food play, you might just discover a recipe blend that becomes a staple gentle detox in your weekly menu!
Emma Lisa, Nutritionist & Women's Practitioner
Emma Lisa is a Nutritionist & Women's Health Practitioner with over 12+ years experience in wholefood nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, in her test kitchen and a wellness digital creator. She lives in Sydney, Australia.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
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