5 Day Detox Smoothie Challenge (By A Nutritionist)
- Emma Lisa
- Nov 18, 2023
- 26 min read
Updated: Sep 5
Ready to for a deliciously good reset that nourishes your body with real food? This 5-day detox smoothie challenge is designed by a Nutritionist (that's me) to help you detox the healthy way without starving yourself or skipping meals. You'll enjoy a week of delicious smoothies that support healthy digestion, reduce sugar cravings, and will help detox your body with plant-based goodness. The 5 Day Detox Smoothie Challenge starts now and you're invited to join in! Blenders ready? Let's do this together!
What Is A Smoothie Detox?
The goal of a smoothie detox isn’t to go on a restrictive diet. Instead, it is a detox that harnesses your body's own detoxication abilities and to nourish on clean, wholefoods. Rather than detoxifying through fasting, detox teas or quick-fix cleanses, during this Nutritionist-approved 5-day detox, you’ll be doing the opposite, and fuelling your body with essential macros and nutrient-dense foods. Each detox smoothie has been purposely crafted to give your body the protein, dietary fibre, phytonutrients, and natural plant compounds it needs to support all-day energy, improve gut health and digestion while balancing your appetite. For many, this means natural weight loss and a body that feels lighter and more nourished.
This Nutritionist-guided detox works fast because, unlike fasting or restrictive diets, you are powering your body with essential nutrients, in particular, the two key macros that most people don’t get enough of each day; lean protein and dietary fibre. Unlike nutrients that your body can make on its own (like vitamin D from sunlight or collagen), protein and fibre are only found in the food you eat each day. These two macros are essential for keeping your blood sugar steady, your digestion tract healthy, and your body functioning it's best. Hydration is also equally important, and works in tandem with dietary fibre, helping to flush out the build-up that can leave you feeling sluggish, bloated and weighted down.
The Science Behind Quick Results
Soon after staring this detox smoothie challenge, here's what starts happening to your body:
days 1-2: blood sugar levels stabiles, you eliminate processed foods and nourish on antioxidants
days 3-4: digestive function improves, fibre-rich ingredients support healthy gut bacteria
days 5+: energy levels stabilise, cravings diminish, and real shifts begin to happen
In just 5 days, this safe detox smoothie challenge is going to give your tired body a boost and help your gut microbe rejuvenate on wholesome foods. You'll notice in just a few short days how your digestion resets, stomach feels flatter, and how your energy naturally begins to shift. This is the real, raw power of consuming nutrient-dense wholefoods and periodically doing a nutritional reset or detox challenge.
RELATED:
📖 Want the full detox challenge cookbook? You’ll find plenty more detox smoothie recipes and meal ideas inside my latest Detox Smoothie Cookbook which comes with a suggested meal plan, easy, delicious, and blood-sugar–friendly meals to support weight loss, PCOS, and diabetes naturally. Grab your copy here.
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How This Detox Challenge Works
My Nutritionist-Backed Approach
Before you jump in with your blender blaring, it helps to understand why detoxing with smoothies works so well. This isn’t just a feel-good challenge, there’s real nutritional science behind it. I’ve designed each detox smoothie to work with your body, not against it, by supporting blood sugar balance, digestion, and energy regulation using smart combinations of wholefood ingredients. From hydration and fibre to clean protein and healthy fats, every part of this detox plan is intentional. Let’s walk through the core elements that make this 5-day reset so effective.
Hydrate & Glow
During this detox smoothie challenge, you'll start each day by hydrating with plenty of water. Proper hydration will not only help your appetite to regulate, but water will also prevent brain fog, rebalance your hormones, plus improve both mood and your energy levels. Hydration plays a massive role in how well your body can naturally detoxify itself. Making it a daily habit to prioritise your water intake throughout the day is the secret to glowing skin, all-day energy and better hormone balance.
Clean Eating Macros
Macro-nutrients make up the core of a well-balanced, clean eating plan, and are even more important when you want to detox. You need to focus on choosing mostly high-fibre foods, lean proteins from quality sources, healthy fats, and nutrient-rich carbohydrates from high-fibre sources (rather than processed options). This 5 Day Detox Smoothie Challenge contains a structured balance all of these, providing you with an easy to follow detox built on the good stuff. It's as easy as following along 1-2-3!
Focus On Dietary Fibre
In addition to consuming a clean eating menu every day, it's equally important to consume 30g or more of dietary fibre with each meal. Fibre-rich foods play such a pivotal role in maintaining a healthy gut, regulating your blood sugar levels, and improving weight management. Adding high-fibre ingredients such as fruits and berries, dark, leafy greens, psyllium, chia seeds. and other fibre-rich ingredients in your smoothies and main meals will increase your satiety, improve regular bowel movements, and contribute to natural weight loss and a more nourished body. Making sure that you regularly eat high-fibre foods is not only a prime focus of this smoothie challenge, but it is also a fundamental way of supporting long-term health and vitality. Take note!
Lean, Clean Protein
The final component of the 5 Day Detox Smoothie Challenge revolves around eating clean protein from plant-based sources. Protein is an essential macro, and used for muscle repair, immune function, and balancing energy levels throughout the day. Giving your body a break from harder to digest meat and animal proteins for a week, is a simple way to do a gentle detox without sacrificing taste or choice. For women over 40 and who are managing PCOS, or are in peri-menopause or menopause, protein becomes the most critical macro for your meals, having a direct affect on your hormones, body weight and the ability to maintain good muscle structure.
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How This Detox Challenge Works
(My Nutritionist-Backed Approach)
What You'll Need For The Challenge
Anyone can try attempt this delicious smoothie detox. All you need is a good blender and the suggested healthy, wholefood ingredients (see menu) to get started. In fact, you probably already have many of the recipe ingredients in your fridge and kitchen pantry. You'll also need:
Essential Equipment
a good quality blender like a Ninja , Smeg or a handy Portable Blender for on the go
pea/brown rice-based protein powder or other complete vegan protein powder
glass mason jars or other sealable glass or plastic storage containers
a day or so to plan and prep ahead for success
Pantry Staples You'll Use
superfoods: spirulina, chia seeds, hemp hearts, raw cacao
healthy fats: avocado, coconut oil, nuts and seeds
natural sweeteners: dates, raw honey, or stevia (minimal amounts)
fresh produce: leafy greens, berries, tropical fruits, herbs
Preparation Strategy
Spend one day preparing and portioning ingredients. Wash and chop fruits, portion out seeds and powders, and pre-make any nut milks. This 30-minute prep session will make your daily smoothie creation effortless and remove any barriers to success.
That’s all you really need; my recommended detox smoothie recipes and a blender will get you started in minutes. No crazy or expensive ingredients. No extremes or difficult cleanses, just real food that makes you feel fabulous and glow from the inside out.
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, plant-based protein, healthy fats, and high-fibre sources. During the 5-days, I encourage you to steer clear of all refined and heavily processed foods. By omitting processed foods and empty calories, the detox challenge will quickly help your body cleanse and bounce back from poor eating habits.
The 5 Day Detox Smoothie Challenge is completely free of the following:
pre-packaged and overly processed food
all types of refined sugars
processed and empty carbs
alcoholic drinks, colas 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 fully customised for your unique health goals, please click here.
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My Smoothie Making Favourites
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5 Day Detox Smoothie Challenge
A Week Of Nourishing Detox Recipes
For your first day on the 5 Day Detox Smoothie Challenge, we're kicking things off with two detox smoothie recipes that are jam-packed with antioxidants, dietary fibre, and natural sweetness to ease into the detox gently. These smoothie recipes are great for digestion and all-day energy, and are balanced with a healthy lunch and snack.
Morning Hydration Ritual
start the day with 400ml green tea and lemon wedge to activate the antioxidants (catechins)
wait 20 minutes after your water before having your smoothie breakfast
continue hydrating with lemon-infused or infused water throughout the day
Day 1: Green Goddess Smoothie
Ingredients
250ml coconut water
2 cups fresh spinach (packed)
1/2 Hass avocado, pitted
1 green apple, cored, organic
1 scoop vanilla plant-protein, 30g serving (pea/brown rice combined)
1 tbsp chia seeds, black or white
1 tsp spirulina powder, organic
squeeze of fresh lemon, alkalises
1/2 cup crushed ice, optional
Cooking Instructions
Blend all ingredients until smooth and creamy. The spirulina provides complete amino acids while the avocado adds healthy fats for all-day energy while detoxing. This smoothie recipe naturally alkalises your body and provides fuel without the mid-morning sugar crash.
Why It Works: This green smoothie nourishes with chlorophyll, plant protein, and healthy fats to kickstart detoxification while stabilising your blood sugar. Berries are low calories, high in dietary fibre and full of antioxidants for that radiant glow. Sip on 500ml of lemon infused water until lunchtime to help flush toxins and aid digestion.
Nutrition & Serving
Per Serving: 1 | Calories: 400 | Protein: 30g | Fibre: 16g | Fat: 13g | Net Carbs: 36g
Mid-Morning Booster
continue hydrating with lemon or infused water throughout the morning
if you feel hungry, have 1/2 apple with a little raw nut butter
go for a 10-minute walk right before your plan to eat lunch
Day 1: Salad Lunch
Buddha Bowl Salad
Make a quick protein salad or Buddha Bowl, both of which are easy to meal prep, work well for a gentle detox, and create a healthy, clean eating feed. You can make fast work of this by using up leftover meat from BBQs, Sunday roast chicken, lamb or beef, and hard-boiled eggs. Also try fresh seafood or vegan protein sources such as beans, lentils, tofu, or textured soy.
How To Make It: toss together a handful of fresh greens, shredded or grated vegetables like beets, cabbage and carrots, or spiralised zucchini for a bit of colour. Add beans, leftover cooked meat, or hard-boiled eggs on top. Try a sprinkling of nuts like almond flakes and pine nuts, or flax, sunflower, pumpkin seeds over the top and toss in a sugar-free, homemade vinaigrette or dressing to finish. Sip on a chamomile tea after your main meals to support digestion and calms the nervous system.
Mid-Afternoon Pick-Me-Up
continue hydrating with lemon or infused water throughout the afternoon
if you get cravings, do some form of small burst exercise instead (star-jumps, jog-on-spot etc)
go for a 10-minute walk right before your plan to eat dinner
Day 1: Spinach Berry Detox Smoothie
Ingredients
250ml almond milk, unsweetened
1 cup baby spinach, organic, rinsed
1 cup mixed berries (frozen)
1 scoop vanilla plant-protein, 30g serving (pea/brown rice combined)
2 tbsp hemp hearts
1 tbsp almond butter, raw, organic
1/2 cup ice, optional
Cooking Instructions
Blend all the ingredients together until creamy and delicious. The berries in this smoothie recipe provide all-natural sweetness while easily masking the taste of greens completely.
Why It Works: Berries are antioxidant powerhouses that support liver detoxification, while hemp hearts provide omega-3 fatty acids for hormone balance. This combo is well-balanced, with the right amount of sweetness, dietary fibre and protein.
Nutrition & Serving
Per Serving: 1 | Calories: 445 | Protein: 32g | Fibre: 15g | Fat: 21g | Net Carbs: 16g
Day 1: Dessert
The Best Healthy Homemade Chocolate Biscuits
Surprise, chocolate is on on the detox menu! Enjoy one of these guiltless, chocolate biscuits with a cup of peppermint or liquorice tea to support your digestion. These homemade chocolate biscuits are made with raw cacao which contains magnesium that calms the nervous system, and aids deep sleep. Dairy-free and sugar-free, let this be our little secret treat while on the 5 Day Detox Smoothie Challenge.
Evening Ritual
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. You can enjoy a relaxing herbal 1 hour before bed, and I encourage you to put away any devices, and spend 15 minutes relaxing, and journal your experience so far to keep a record.
RELATED:
📖 Want the full detox challenge cookbook? You’ll find plenty more detox smoothie recipes and meal ideas inside my latest Detox Smoothie Cookbook which comes with a suggested meal plan, easy, delicious, and blood-sugar–friendly meals to support weight loss, PCOS, and diabetes naturally. Grab your copy here.
Day 2: Smoothie Detox Challenge
High-Protein Hormone Support
Today's recipes are full of natural sweetness and bursting with essential vitamin C for an energy boost and hormone support while detoxing on Day 2.
Morning Hydration Ritual
start the day with 400ml warm water with lemon wedges and pinch of rock salt
wait 20 minutes after your water before having your smoothie breakfast
continue hydrating with lemon-infused or infused water throughout the day
Day 2: Tropical Paradise Smoothie
Ingredients
250ml coconut water, organic
1 cup fresh pineapple, chunks
1 cup spinach, rinsed, organic
1/2 cup mango, chunks
1 scoop vanilla plant-protein, 30g serving (pea/brown rice combined)
1 tbsp flaxseeds, ground
1/2 cup ice, optional
Cooking Instructions
In a high-powered blender, add all the ingredients and process until smooth and creamy. Using ice will make for a thicker, soft-serve ice cream texture; if you prefer a more drinkable smoothie, omit the ice.
Why It Works: Coconut water is nature's own electrolyte and helps cleanse the body, while pineapple and mango support good digestion and provide antioxidants. The addition of spinach deeply nourishes with chlorophyll and minerals many people miss. Plant protein balances blood sugar, and flaxseeds add fibre to help eliminate toxins.
Nutrition & Serving
Per Serving: 1 | Calories: 375 | Protein: 30g | Fibre: 8g | Fat: 7g | Net Carbs: 44g
Mid-Morning Booster
continue hydrating with lemon or infused water throughout the morning
if you feel hungry, have a few veggies sticks apple with a little hummus
go for a 10-minute walk right before your plan to eat lunch
Day 2: Lunch
Warm Sweet Potato & Kale Salad
A deeply nourishing salad bowl made with seasoned high-fibre sweet potatoes and torn kale balanced with a healthy fat from avocado. This salad recipe is very satiating and an excellent recipe for hormone balance. Follow up your lunch with a cup of peppermint or liquorice tea.
How To Make It: toss together a handful of chopped kale in a serving bowl. Seasoned and bake sweet potatoes cut into bite-sized pieces in the oven or air fryer. Once cooked through, toss on top of the salad with avocado. Sprinkle a few nuts like almond flakes and pine nuts, or flax, sunflower, pumpkin seeds over the top to finish. Sip on a chamomile tea after your main meals to support digestion and calms the nervous system.
Mid-Afternoon Pick-Me-Up
continue hydrating with lemon or infused water throughout the afternoon
if you get cravings, do some form of small burst exercise instead (star-jumps, jog-on-spot etc)
go for a 10-minute walk right before your plan to eat dinner
Day 2: Acai Berry Detox Smoothie
Ingredients
250ml almond milk, unsweetened
1 cup strawberries, frozen
1 banana, frozen
1/2 cup spinach, organic
1 scoop vanilla plant-protein, 30g serving (pea/brown rice combined)
1 tbsp chia seeds
2 tsp acai berry superfood powder
Cooking Instructions
In a high-powered blender, add all the ingredients and process until smooth and creamy. Using ice will make for a thicker, soft-serve ice cream texture; if you prefer a more drinkable smoothie, omit the ice.
Why It Works: This smoothie supports detoxification by combining hydration, fibre, antioxidants, and plant protein. Almond milk hydrates without added sugars, strawberries and acai deliver antioxidants to neutralise toxins, spinach provides chlorophyll for liver support, plant protein balances blood sugar, and chia seeds add fibre to help cleanse the digestive tract. This will leave you feeling well-nourished and energised all evening.
Nutrition & Serving
Per Serving: 1 | Calories: 365 | Protein: 31g | Fibre: 14.5g | Fat: 9g | Net Carbs: 36.5g
Day 2: Dessert
Sugar-free, Protein Yoghurt Bark
For dessert tonight, make homemade, protein yoghurt bark or raw chocolate bark. It's a healthy way to nourish with a sugar-free snack that won't derail your detox or weight loss efforts. You can safely 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.
How To Make It: so simple, your freezer does all the heavy lifting. In a bowl combine your favourite yoghurt such a plain Greek or coconut yoghurt. Stir in a scoop or two of vanilla-flavoured protein powder, a dash of cinnamon and a sweetener like stevia or monk fruit. Whisk well, then fold into a lined pan you can freeze, and top with fresh berries, chopped fruit and nuts, seeds and a drizzle of raw nut butter. Chill in the fridge until solid, then break off a small piece to enjoy as a snack. Sip on a chamomile tea after your main meals to support digestion and calms the nervous system.
Evening Ritual
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. You can enjoy a relaxing herbal 1 hour before bed, and I encourage you to put away any devices, and spend 15 minutes relaxing, and journal your experience so far to keep a record.
Want the Nutritionist-led version of this free 5 Day Detox Smoothie Challenge? Then sign up right now and come detox with me and others who want to glow from the inside out! Join 5 Day Detox Challenge →
Superfood Smoothie Ingredients
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Day 3: Detox Smoothie Challenge
Green Superfood Detox Boost
On Day 3, we're nourishing even more 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, perfect for a gentle detox.
Morning Hydration Ritual
start the day with 400ml green tea and lemon wedge to activate the antioxidants (catechins)
wait 20 minutes after your water before having your smoothie breakfast
continue hydrating with lemon-infused or infused water throughout the day
Day 3: Spirulina Magic Smoothie
Ingredients
250ml coconut or plain water
1 cup pineapple, chunks
1/2 cup watercress, organic
1 tbsp Hawaiian spirulina powder, organic
1 scoop vanilla plant-protein, 30g serving (pea/brown rice combined)
1 tbsp chia seeds
2 tsp acai berry superfood powder
Cooking Instructions
In a high-powered blender, add all the ingredients and process until smooth and creamy. Using ice will make for a thicker, soft-serve ice cream texture; if you prefer a more drinkable smoothie, omit the ice.
Why It Works: This smoothie supports detoxification by combining hydrating liquids, fibre, antioxidants, and protein to trigger your body’s natural cleansing ability. Pineapple contains an enzyme called bromelain, which aids digestion. Watercress and spirulina provide nutrient-rich chlorophyll for liver support leaving you feeling refreshed and nourished..
Nutrition & Serving
Per Serving: 1 | Calories: 215 | Protein: 30g | Fibre: 3g | Fat: 2g | Net Carbs: 20g
Mid-Morning Booster
continue hydrating with lemon or infused water throughout the morning
if you feel hungry, have 1/2 pear or apple with a little raw nut butter
go for a 10-minute walk right before your plan to eat lunch
Day 3: Lunch
Grilled Peach Summer Salad Recipe
For lunch today, enjoy a large bowl of mixed greens with grilled peaches. If you don't have these on hand or time BBQ, try making your own simple detox salad with dark, leafy greens, a fruit or two like fresh berries, chopped apple, pear, watermelon or kiwi. Requires no dressing. You can also experiment with other grilled fruit such as mangoes, pineapple or sweetish vegetables like capsicums. Follow this meal with a cup of peppermint herbal tea for digestion.
How To Make It: toss together a handful of mixed green in a serving bowl. Seasoned a gilling pan, and either cook peach slices over the stovetop or on the BBQ. Once cooked through and slightly charred, toss on top of the salad and enjoy. You can also add a few seeds like sunflower and pumpkin seeds over the top to finish. Sip on a chamomile tea after your main meals to support digestion and calms the nervous system.
Mid-Afternoon Pick-Me-Up
continue hydrating with lemon or infused water throughout the afternoon
if you get cravings, do some form of small burst exercise instead (star-jumps, jog-on-spot etc)
go for a 10-minute walk right before your plan to eat dinner
Day 3: Strawberry Cauliflower Smoothie
Ingredients
250ml almond milk, unsweetened
1 cup strawberries, frozen
1/2 banana, frozen
1/2 cup spinach, organic
1 scoop vanilla plant-protein, 30g serving (pea/brown rice combined)
1 tbsp chia seeds
2 tsp acai berry superfood powder
Cooking Instructions
In a high-powered blender, add all the ingredients and process until smooth and creamy. Using ice will make for a thicker, soft-serve ice cream texture; if you prefer a more drinkable smoothie, omit the ice.
Why It Works: This recipe is great for a gentle detox because it combines hydration, fibre, antioxidants, and protein in one easy glass. Almond milk keeps you hydrated without added sugar or calories, while strawberries and acai berries provide antioxidants to help neutralise toxins. Using plant protein will help balance your blood sugar, meaning less sugar and food cravings.
Nutrition & Serving
Per Serving: 1 | Calories: 365 | Protein: 31g | Fibre: 12g | Fat: 9g | Net Carbs: 25.5g
Day 3: Dessert
Coconut Vanilla Chia Seed Pudding
For a light dessert, make yourself a small serving of creamy chia pudding topped with a drizzle of runny nut butter, and a handful of fresh berries. This dessert is served as a half portion, and super filling, dairy-free, sugar-free. Enjoy this with a cup of chamomile herbal tea.
How To Make It: another recipe where your fridge does all work. In a bowl, whisk together chia seeds, dairy-free milk, a little sweetener like stevia or monk fruit and dash of cinnamon and vanilla. Pour this mixture onto very small ramekins or mini dessert jars, and chill in the fridge overnight. To serve, top with a little nut butter and freshly chopped fruit. Sip on a chamomile tea after your main meals to support digestion and calms the nervous system.
Evening Ritual
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. You can enjoy a relaxing herbal 1 hour before bed, and I encourage you to put away any devices, and spend 15 minutes relaxing, and journal your experience so far to keep a record.
Want the Nutritionist-led version of this free 5 Day Detox Smoothie Challenge? Then sign up right now and come detox with me and others who want to glow from the inside out! Join 5 Day Detox Challenge →
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Day 4: Detox Smoothie Challenge
Boost Digestion & Gut Health
On Day 4, we are kicking this detox challenge into high gear with two more plant-based smoothies and a 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 Hydration Ritual
start the day with 400ml warm water with lemon wedges and pinch of rock salt
wait 20 minutes after your water before having your smoothie breakfast
continue hydrating with lemon-infused or infused water throughout the day
Day 4: Strawberry Detox Smoothie
Ingredients
250ml almond milk, unsweetened
1 cup fresh or frozen strawberries
1 scoop vanilla plant-protein, 30g serving (pea/brown rice combined)
1 small banana, frozen
1 tbsp psyllium husk, ground
1 tbsp flaxseeds, ground
1/2 cup crushed ice, optional
Cooking Instructions
In a high-powered blender, add all the ingredients and process until smooth and creamy. Using ice will make for a thicker, soft-serve ice cream texture; if you prefer a more drinkable smoothie, omit the ice.
Why It Works: This smoothie supports detoxification by combining hydrating liquids, fibre, antioxidants, and protein to trigger your body’s natural cleansing ability. Pineapple contains an enzyme called bromelain, which aids digestion. Watercress and spirulina provide nutrient-rich chlorophyll for liver support leaving you feeling refreshed and nourished..
Nutrition & Serving
Per Serving: 1 | Calories: 215 | Protein: 30g | Fibre: 3g | Fat: 2g | Net Carbs: 20g
Mid-Morning Booster
continue hydrating with lemon or infused water throughout the throughout the morning
if you feel hungry, have 1 rice cake with smashed avocado and arugula
go for a 10-minute walk right before your plan to eat lunch
Day 4: Lunch
Low Carb Chicken & Capsicum Skewers Recipe
Today for lunch, make protein-based skewers but swap the chicken in this recipe with plant-based protein like tofu or tempeh for the detox. Enjoy the skewers with a side serving of spinach salad and a drizzle of lemon juice and olive oil over the top.
How To Make It: toss together a handful of spinach greens in a serving bowl. Seasoned and thread the tofu or tempeh pieces onto a bamboo skewer to bake in the oven, air fryer or BBQ. Once the tofu is cooked through, serve beside spinach salad. Sprinkle a few nuts like almond flakes and a small handful or berries over the top to finish the salad. Sip on a chamomile tea after your main meals to support digestion and calms the nervous system.
Mid-Afternoon Pick-Me-Up
continue hydrating with lemon or infused water throughout the afternoon
if you get cravings, do some form of small burst exercise instead (star-jumps, jog-on-spot etc)
go for a 10-minute walk right before your plan to eat dinner
Day 4: Sunset Orange Detox Smoothie
Ingredients
200ml coconut milk, unsweetened, organic
1 large blood orange, juice and pulp
1/2 banana, frozen
1 scoop vanilla plant-protein, 30g serving (pea/brown rice combined)
1 tbsp chia seeds
1/2 tsp ginger, ground
1/2 cup crushed ice, optional
Cooking Instructions
In a high-powered blender, add all the ingredients and process until smooth and creamy. Using ice will make for a thicker, soft-serve ice cream texture; if you prefer a more drinkable smoothie, omit the ice.
Nutrition & Serving
Per Serving: 1 | Calories: 295 | Protein: 30g | Fibre: 11.5g | Fat: 6g | Net Carbs: 35g
Day 4: Dessert
Protein Chocolate Bark
Yes, this detox allows for more healthy chocolate treats and desserts! Tonight, enjoy a square or two of homemade, protein bark with a cup of lavender or chamomile tea to aid sleep. The raw cacao in this chocolate bark recipe provides an excellent, all-natural source of calming magnesium to help induce deep sleep.
How To Make It: you'll be surprise how easy this is. Seasoned and bake sweet potatoes cut into bite-sized pieces in the oven or air fryer. Once cooked through, toss on top of the salad with avocado. Sprinkle a few nuts like almond flakes and pine nuts, or flax, sunflower, pumpkin seeds over the top to finish. Sip on a chamomile tea after your main meals to support digestion and calms the nervous system.
Evening Ritual
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. You can enjoy a relaxing herbal 1 hour before bed, and I encourage you to put away any devices, and spend 15 minutes relaxing, and journal your experience so far to keep a record.
RELATED:
📖 Want the full detox challenge cookbook? You’ll find plenty more detox smoothie recipes inside my latest Detox Smoothie Cookbook. It comes with an easy to follow suggested meal plan, more delicious, detox smoothies to support weight loss, PCOS, and diabetes naturally. Grab your copy here.
Day 5: Detox Smoothie Challenge
Liver Support & Toxin Flush
Can you believe it? It is already Day 5, and so far you have made it through a week of consuming delicious, nutrient-dense detox smoothies. Today we're wrapping up the detox smoothie challenge with a powerhouse of nutrition from my famous mango turmeric smoothie for breakfast and and a delicious night-time smoothie made with cacao that helps promotes a sound sleep.
Morning Hydration Ritual
start the day with 400ml green tea and lemon wedge to activate the antioxidants (catechins)
wait 20 minutes after your water before having your smoothie breakfast
continue hydrating with lemon-infused or infused water throughout the day
Day 5: Mango Turmeric Detox Smoothie
Ingredients
250ml almond milk, unsweetened
1 large mango, pitted
1/2 small banana, frozen
1 scoop vanilla plant-protein, 30g serving (pea/brown rice combined)
1 tablespoon flaxseeds, ground
1 tsp ginger, ground 2
tsp turmeric root, ground
1/2 tsp cinnamon, ground
Cooking Instructions
In a high-powered blender, add all the ingredients and process until smooth and creamy. Using ice will make for a thicker, soft-serve ice cream texture; if you prefer a more drinkable smoothie, omit the ice.
Nutrition & Serving
Per Serving: 1 | Calories: 365 | Protein: 30g | Fibre: 11.5g | Fat: 5g | Net Carbs: 48g
Mid-Morning Booster
continue hydrating with lemon or infused water throughout the morning
if you feel hungry, have 1/2 apple with a little raw nut butter
go for a 10-minute walk right before your plan to eat lunch
Day 5: Lunch
Superfood Chickpea Protein Salad With Avocado Recipe
For your last detox lunch, enjoy this high protein salad made with chickpeas and avocado served over spinach leaves. Remove the hard-boiled egg if you want to stick to vegan on your last day, and swap with seasoned tofu, pumpkin seeds and a vegan cheese. This salad bowl recipe doubles as a fabulous protein-based breakfast salad or works well as quick, easy dinner recipe. Enjoy with peppermint or fennel herbal tea.
How To Make It: toss together a handful of rinsed spinach leaves in a serving bowl. Boil 1-2 eggs or add a small serving of seasoned tofu to top the salad. Slice an avocado and add to the bowl, and sprinkle a tablespoon or two of chickpeas to serve. Season and squeeze the lemon's juice over top. Sip on a chamomile tea after your main meals to support digestion and calms the nervous system.
Mid-Afternoon Pick-Me-Up
continue hydrating with lemon or infused water throughout the afternoon
if you get cravings, do some form of small burst exercise instead (star-jumps, jog-on-spot etc)
go for a 10-minute walk right before your plan to eat dinner
Day 5: Raw Cacao Replenisher Smoothie
Ingredients
250ml almond milk, unsweetened
1/2 banana, frozen
1 scoop vanilla plant-protein, 30g serving (pea/brown rice combined)
2-3 dates, sulphur-free, organic
1 tbsp chia seeds
1 tbsp raw cacao powder, organic
1 tbsp raw cacao nibs
1/2 cup ice, optional
Cooking Instructions
In a high-powered blender, add all the ingredients and process until smooth and creamy. Using ice will make for a thicker, soft-serve ice cream texture; if you prefer a more drinkable smoothie, omit the ice.
Nutrition & Serving
Per Serving: 1 | Calories: 330 | Protein: 27g | Fibre: 12g | Fat: 10g | Net Carbs: 27g
Day 5: Dessert
Protein Bliss Ball
For our last dessert recipe, enjoy one of these bite-sized homemade protein balls, the perfect blend of sweet and satisfying that comes from all vegan ingredients. Savour one bliss ball and enjoy it with a cup of peppermint or liquorice tea to aid digestion.
Evening Ritual
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. This is fabulous moment to take some time with your herbal tea and to finish your journal or write about your experience while on the detox challenge.
After Your 5-Day Challenge
Completing this 5-Day Detox Smoothie Challenge is just the beginning! There are so many ways you can reset your appetite, kick-start healthy weight loss and find balance again simply by using the power of clean, wholefoods. Now that you have experienced it for yourself, I encourage you to take time to reflect on how your body now feels and what changes you've noticed over the last week. Consider this:
energy levels: are you experiencing more stable energy now compared to before?
cravings: have your cravings for processed foods diminished compared to before?
digestion: is your digestion more regular and comfortable, less bloating and indigestion?
sleep: are you sleeping better and waking more refreshed?
mood: do you feel more balanced and positive, less brain fog and irritability?
These are all important metrics to track, not just if the scale moved or not. In fact, you'll noticed how you feel first, versus how you look when a detox challenge is done right. This is why I highly recommend grabbing a journal for this detox challenge where you can document and record your experience, what worked well, what didn't, and your aspirations for weight loss, better balanced hormones and good health.
My Smoothie Making Favourites
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More Weight Loss Recipes
If you loved this smoothie challenge, come check out all of my other weight loss recipes and detox challenges purposely designed to support women's wellness, hormone balance and healthy weight loss goals without restrictions. Here are some of my other popular resources you might enjoy:
Nutritionist Note
This 5-day detox challenge is just the beginning of what's possible when you prioritise nutrient-dense, whole food nutrition. What I love most about this approach is that it teaches your body to crave the foods that actually nourish it, rather than the processed foods that leave you feeling depleted. Remember, true detoxification isn't about punishment or extreme restriction. It is more about giving your body the nourishment it actually needs to heal, regenerate, and thrive. Many of my clients have uses this challenge to do that, with several revisiting this detox challenge for a monthly reset or whenever they feel like their eating habits have gotten off track. It's a gentle but powerful way to reconnect with how amazing your body can feel when well-nourished!
Frequently Asked Questions
Can I do this challenge if I have dietary restrictions?
Absolutely! The detox recipes included in this smoothie challenge are all naturally gluten-free and dairy-free relying on plant-based milk and protein powder instead of dairy products. If you also have nut allergies or sensitivities, you can substitute seed butters for nut butters in any recipe and use oat or rice milk instead of almond milk.
Will I lose weight on this challenge?
While weight loss isn't the primary goal of the detox challenge, many people do report a loss of 1-3 kilos during the 5 days. This is largely due to reduced bloating, improved digestion, and elimination of sugary, overly processed foods. Focus on how you feel rather than the number on the scale at first, and feel welcome to repeat the challenge for an extended week to help kick-start weight loss if that is your ultimate goal.
Can I exercise during the detox?
Yes! Light to moderate exercise such as walking before or after meals, Pilates, Tai Chi or light weights can actually really boost your body's ability to detox and support the process. Choose activities that get your heart pumping slightly but not extensively. For the first 2-3 days as your body adjusts to the shift of nutrition and detox, I recommend you avoid very strenuous exercise, and stick to the suggestions above.
What if I get hungry between smoothies?
This detox challenge has been balanced by an experienced Nutritionist and should not leave you feeling hungry. If you do find that your appetite has increased, add an extra scoop of plant-protein powder to your smoothies, snack on raw vegetables, nuts, or seeds. Listen to your body's needs, especially if you are very active and are continuing to keep up vigorous exercise while in the detox challenge.
Can I continue beyond 5 days?
Yes, you sure can! My of my clients and reader love how they feel and want to continue the detox challenge beyond just five days. This is perfectly safe if you follow the recipes to a tee and want to extend the detox challenge or include many of the the detox smoothies into your regular routine 2-3 times per week for ongoing benefits.
Is this safe for everyone?
This is a gentle, wholefood-based detox that's generally safe for healthy women. However, if you have any medical conditions, are pregnant, nursing, or taking medications, please ALWAYS consult your healthcare provider first before making changes to your diet or lifestyle. This detox challenge is a great way to taste-test a more plant-based diet and approach to clean eating.
What's the best time to start this challenge?
Choose a time when you can commit fully to the detox challenge and do the full 5 days in succession. Generally speaking, it is best to avoid detoxing or making new changes to your diet during high stress phases of your life, or during your period, when you may be more tempted to go off plan, feel fatigue or not have the energy to stick to new changes. Many people start on a Sunday or Monday for the week ahead.
Share Your Detox Experience
I'd love to hear about your detox challenge experience! Share your results, favourite smoothies, and transformations in the comments below, or join our supportive Facebook Community where you'll find ongoing motivation and inspiration.
📖 Want a safe and healthy smoothie detox for summer? You'll find plenty of delicious metabolism-boosting smoothie recipes inside my Detox Smoothie Cookbook. It comes complete with a Nutritionist-balanced 5-day meal plan and detox recipes perfect for summer weight loss, and helpful for those with PCOS or in need of hormone balance. Quick, grab your copy here to feel nourished in less than a week!
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
Delicious smoothies. So good! Marg 👌
Your detox smoothie challenge was extremely helpful to me but I wish it was in printed form, do you have it a cookbook or as a meal plan? thanks
Hi, Nutritionist Emma, I want to say thank you for your blog. I thought I’d give this smoothie detox a go because honestly, nothing ever seems to work for me. But this time it actually did and I’ve finally started to lose a little weight. The detox recipes are so easy to follow and surprisingly filling which has really helped. I did it twice and I’m finally feeling more like myself again, it's been fabulous! PS I also just joined the email version for your coaching, reckon it can't hurt, right! Thanks my dear, Freya
Hi Emma thank you for this detox, was looking for ages for one I could try for weight loss. I found your nutritionist site and felt comfortable giving this a go. I'm already 4kg down and feeling so much better, less bloat. Thank you very much! Karli
Loved this so much, I feel flippin' fabulous afterward, Thanks Emma Lisa!