Here’s a simple, balanced 6-day smoothie plan that boosts energy, digestion, and nutrients without extreme ingredients or weird powders.
Transform Your Mornings
A 6-Day Smoothie Plan to Ignite Your Health
How to use this plan
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Drink in the morning as breakfast or alongside a light meal
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Aim for 20–25g protein, fiber, and healthy fats
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Use water, almond milk, or oat milk as your base
🌱 Day 1 – Green Glow Starter
Benefits: digestion, gentle detox
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Spinach (1 cup)
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Banana (½)
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Apple (½)
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Chia seeds (1 tbsp)
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Protein powder (1 scoop)
🍓 Day 2 – Berry Antioxidant Boost
Benefits: skin + immunity
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Mixed berries (1 cup)
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Greek yogurt or plant yogurt (¾ cup)
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Ground flaxseed (1 tbsp)
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Honey or dates (optional)
🥭 Day 3 – Tropical Gut Reset
Benefits: digestion, bloating
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Mango (½ cup)
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Pineapple (½ cup)
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Ginger (½ tsp grated)
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Kefir or yogurt (¾ cup)
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Protein powder (optional)
🥑 Day 4 – Creamy Avocado Energy
Benefits: steady energy, brain fuel
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Avocado (¼)
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Spinach (1 cup)
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Banana (½)
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Peanut or almond butter (1 tbsp)
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Protein powder (1 scoop)
🍫 Day 5 – Chocolate Protein Power
Benefits: muscle + satiety
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Cocoa powder (1 tbsp)
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Frozen banana (1)
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Oats (¼ cup)
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Milk of choice (1 cup)
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Protein powder (1 scoop)
🍋 Day 6 – Citrus Clean & Refresh
Benefits: hydration, immune support
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Orange (1 peeled)
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Carrot (½ cup chopped)
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Turmeric (¼ tsp)
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Black pepper (pinch)
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Greek yogurt or coconut yogurt (½ cup)
Make it work for you
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Too thick? Add ice or water
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Too thin? Add frozen fruit or oats
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More fiber? Add chia, flax, or psyllium
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No protein powder? Use yogurt, kefir, tofu, or nut butter
Prep tip (game changer)
Pre-portion smoothie packs in freezer bags → dump, blend, go.
If you want, I can:
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tailor this for weight loss, muscle gain, or gut health
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make it diabetic-friendly
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or turn it into a printable morning challenge