The smoothie diet is definitely one of the easiest ways to lose weight – every day, swap one meal for a healthy smoothie and you’ll shift up to 7lb in just two weeks.
This simple diet plan is based around swapping a meal for a smoothie every day. But don’t worry, you won’t be hungry – each smoothie contains plenty of nutrients like fiber and healthy fat to keep you full. For the other two meals, choose healthy dishes based on protein with vegetables. It couldn’t be easier – so read on!
One-week diet plan
BREAKFAST: Green Tea Smoothie. Mix 1tsp lemon juice, 2tsp maple syrup, 1 sliced apple and 3tbsp low-fat yogurt into a cup of strong chilled green tea.
LUNCH: Fill 2 slices dark rye bread with 1 sliced pear, 2 slices thick-cut ham and 3 slices brie.
DINNER: Boil 30g noodles. Top with a grilled salmon fillet, 1 ⁄2 small sliced avocado and asparagus. Dress with sesame oil, soy sauce and lime juice.
BREAKFAST: Protein Power Smoothie. Mix 1 banana with 250ml almond milk, a sprinkle of cinnamon, 1tsp honey and ice cubes (optional).
LUNCH: Curried egg salad. Slice 2 hard-boiled eggs and dress with a mixture of chopped red pepper, 2tbsp Greek yogurt and 1 ⁄2tsp curry powder, and season with salt and pepper. Serve with mixed leaves and garnish with cress.
DINNER: Fry 3 chopped shallots, 1 chopped red chili and a little garlic; then sprinkle over a grilled chicken breast. Heat 1tbsp soy sauce, pour over the chicken and serve with 40g jasmine rice and 8 steamed broccoli florets.
BREAKFAST: Spread 1tsp nut butter on a slice of rye bread and top with 1 medium-sized sliced banana.
LUNCH: Kale & Carrot Smoothie. Mix 3 handfuls of kale with 2 large carrots, 1 large orange, 1 apple and 100ml water.
DINNER: Grill 1 small steak and serve sliced on a bed of chicory leaves and handfuls of walnuts, halved green grapes and green beans. Serve with a dressing prepared with a little olive oil, a little tarragon vinegar and 1tsp honey.
BREAKFAST: Blueberry Punch Smoothie. Mix a small cup of blueberries with 1 ⁄2 of a small tub Greek yogurt, 1 ⁄2tsp cinnamon, 200ml almond milk and 1tsp honey.
LUNCH: Blend a small portion of your usual coleslaw veg with a large handful of cooked chickpeas, 1tsp pumpkin seeds and 1tsp walnuts. Dress with a mixture of yogurt, cider vinegar and honey.
DINNER: Heat 100ml orange juice, 1tsp grated ginger and 1tsp honey until syrupy, then add 1 seared turkey breast and a handful of orange and grapefruit pieces. Serve with 50g long-grain rice and a large cup of steamed broccoli.
BREAKFAST: 1 pink grapefruit drizzled with honey with 2tbsp granola.
LUNCH: Lentil soup served with 2 mini wholemeal pittas and 2 handfuls of crudités (cucumber, carrots, etc), with 2tbsp tzatziki made with Greek yogurt.
DINNER: Green Dinner Smoothie. Mix 1 small avocado, 3 stalks celery, 1 ⁄2 cucumber, a handful of parsley, lemon juice, and 150ml water.
BREAKFAST: Tropical Breakfast Smoothie. Mix 1 ⁄3 pineapple, 1 sliced peach, 1 small banana, 1 large tsp cashew nut butter and 1tsp honey.
LUNCH: Dress 1 small sliced grilled chicken breast in spicy barbecue sauce, then serve with lettuce, sliced tomatoes and a handful of tortilla chips. Sprinkle over 1tbsp grated reduced-fat Cheddar and pour over 2tbsp salsa.
DINNER: Cook 1 large jacket potato and cut into quarters. Scoop out the cooked potato centre and combine it with 1tbsp reduced-fat cream cheese, 3 finely chopped spring onions and 2 slices chopped smoked ham. Return the mixture to the skin quarters, sprinkle with 1tsp reduced-fat cheddar and return to the oven for 15-20 mins.
BREAKFAST: Prepare porridge with 300ml almond milk, 40g jumbo oats, 2 handfuls of raspberries, 1 handful of blueberries and 1tsp honey.
LUNCH: Savoury Smoothie. Mix 2 tomatoes, 1 ⁄2 avocado, 1 ⁄2 red onion, a little parsley, 1 red pepper, 1 small cup of carrot juice and 1 small glass of water.
DINNER: Make an omelette with 2 eggs, 2tbsp feta and 8 broccoli florets and serve with 2 slices rye bread