A green smoothie cleanse is a great way to reset your health, lose weight, and increase your energy. By drinking delicious green smoothies made with leafy greens and fruits for 10 days straight, you’ll get a mega-dose of nutrition to alkalize your body and curb cravings. Here’s everything you need to know to do a successful 10 day green smoothie cleanse.
What is a green smoothie cleanse?
A green smoothie cleanse involves replacing meals and snacks with green smoothies made from leafy greens, fruit, and water for a set period of time, usually from 3 to 10 days. Going on a green smoothie cleanse gives your digestive system a rest from solid food so it can eliminate toxins and absorb nutrients more efficiently. The natural fiber and water in the smoothies will keep you feeling full while flooding your system with vitamins, minerals, and antioxidants.
Benefits of a 10 day green smoothie cleanse
Here are some of the main benefits you can expect from doing a 10 day green smoothie cleanse:
- Rapid weight loss – Drinking nutrient-dense smoothies instead of solid foods can lead to dropping pounds quickly as your calorie intake decreases.
- Body detoxification – Abstaining from processed foods and caffeine allows your liver and kidneys to eliminate built-up toxins.
- Increased energy – The natural sugars in fruit and greens provide sustained energy, instead of the spikes and crashes from refined carbs.
- Clearer skin – Hydration and antioxidants can clear up acne and give skin a healthy glow.
- Better digestion – The fiber in smoothies bulks up stool and improves elimination.
- Reduced inflammation – The antioxidants in greens combat inflammation, leading to decreased bloating.
- Fewer cravings – Green smoothies provide filling fiber and nutrients to help curb cravings for unhealthy foods.
- Improved focus – Vitamins like folate, zinc, and omega-3s in greens can boost cognitive function.
- Alkalized body – Greens help alkalize the body and restore pH balance.
How to prepare for a 10 day green smoothie cleanse
Making sure you’re prepared before embarking on a 10 day green smoothie cleanse sets you up for success. Here are some tips:
- Get your mindset right – Commit to following the cleanse fully for 10 days. Remind yourself of the many benefits.
- Stock up on produce – Shop for bulk greens like spinach and kale, along with fruits like bananas, berries, pineapple, mango, etc.
- Soak nuts/seeds – Soaking nuts and seeds activates enzymes and boosts their nutritional value.
- Purchase supplements (optional) – Supplements like protein powder, probiotics, and digestive enzymes can enrich smoothies.
- Buy freezer bags – Have bags ready to store and freeze smoothies for later.
- Get containers/bottles – Have a way to take smoothies on-the-go like Mason jars, protein shaker bottles, etc.
- Find recipes – Search for 10 day green smoothie cleanse recipes or meal plans you can follow.
- Do a practice run – Make a couple test smoothies to ensure your blender and recipes work.
- Toss less healthy foods – Remove trigger foods from your kitchen that could lead to cheating.
- Plan for possible symptoms – Be ready for possible headaches, fatigue, moodiness as your body adjusts.
How to make green smoothies
The key to making nutritious, delicious green smoothies is to find the right ratio of leafy greens to fruits. Follow these general guidelines:
- Use around 2 cups leafy greens per smoothie. Spinach, kale, swiss chard, romaine and arugula all work well.
- Add 1-2 cups fruit. Choose a combo like bananas, pineapple, mango, berries, orange, apple, pear, etc.
- Include a liquid like water, almond milk, coconut water, or green tea.
- Boost nutrition with chia seeds, flaxseeds, hemp seeds, collagen peptides, cocoa powder, cinnamon, etc.
- Blend on high until smooth. Add more greens or liquid to adjust consistency.
Some specific smoothie recipe ideas include:
- Berry Avocado Green Smoothie – Spinach, strawberries, banana, avocado, almond milk, vanilla protein powder
- Mean Green Juice Smoothie – Kale, pineapple, mango, banana, lemon, ginger, celery stalk
- Orange Cream Green Smoothie – Romaine, banana, orange, vanilla Greek yogurt
- Chocolate Peanut Butter Smoothie – Cucumber, cocoa powder, peanut butter, chocolate protein powder, almond milk
10 day green smoothie cleanse meal plan
To stay on track, try following this sample 10 day green smoothie cleanse meal plan:
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Day 1 | Chocolate peanut butter smoothie | Spinach strawberry smoothie | Kale mango smoothie | Blueberry smoothie |
| Day 2 | Romaine banana orange smoothie | Kale pineapple banana smoothie | Mixed greens smoothie | Green apple smoothie |
| Day 3 | Chocolate avocado smoothie | Berry avocado smoothie | Mean green juice smoothie | Chia pudding |
| Day 4 | Almond butter smoothie | Mixed berry smoothie | Tropical greens smoothie | Banana smoothie |
| Day 5 | Green protein smoothie | Pineapple spinach smoothie | Rainbow veggie smoothie | Green pudding |
| Day 6 | Chocolate smoothie | Raspberry kale smoothie | Orange greens smoothie | Berry smoothie |
| Day 7 | Vanilla smoothie | Blueberry avocado smoothie | Creamy kale smoothie | Chocolate smoothie |
| Day 8 | Chocolate avocado smoothie | Strawberry banana smoothie | Peanut butter banana smoothie | Berry smoothie |
| Day 9 | Almond butter smoothie | Pineapple mango smoothie | Chocolate avocado smoothie | Green smoothie popsicle |
| Day 10 | Berry smoothie | Banana spinach smoothie | Green goddess smoothie | Mixed berry smoothie |
Tips for 10 day green smoothie cleanse success
Here are some tips to help you complete the full 10 days:
- Drink smoothies slowly – Sip them over 30+ minutes to stay full longer.
- Include protein and fat – Adding nuts, seeds, nut butters, protein powder, or avocado helps with satiety.
- Manage portions – Stick to around 400 calories per smoothie to prevent overeating.
- Get enough calories – Eat enough smoothies daily so you don’t feel lethargic or dizzy.
- Blend well – Thoroughly blend smoothies to break down fiber for easier digestion and nutrient absorption.
- Vary flavors – Getting bored? Mix up fruits, greens, and add-ins to keep it interesting.
- Track ingredients – Note greens-to-fruits ratios and favorite combinations to replicate smoothies.
- Drink water – Stay hydrated by sipping water, herbal tea, or mineral water between smoothies.
- Plan ahead – Make 2-3 smoothies at once and store portions in freezer bags.
- Get support – Enlist a friend to do the cleanse with you for motivation and accountability.
What to expect during a 10 day green smoothie cleanse
Be prepared for some side effects and how your body may respond during a 10 day liquid diet. Potential effects include:
- Headaches and fatigue initially as your body adjusts
- Cravings for coffee, alcohol, junk food or other trigger items
- Changes in bowel movements and potential diarrhea as fiber intake increases
- Feeling cold due to increased calorie needs
- Lightheadedness or dizziness if calories too low
- Lowered libido
- Impatience, moodiness, anxiety or brain fog
- Trouble sleeping as hunger affects sleep hormones
- Bad breath from toxins leaving the body
- Temporary breakouts as skin detoxes
These symptoms are normal, especially in the first 3-5 days as the body adjusts. Drinking enough smoothies, adding protein/fat, and taking supplements can help minimize negative effects. Stay motivated knowing these are temporary and you’ll feel great at the end!
After the 10 day green smoothie cleanse
Once you’ve completed your green smoothie cleanse, be mindful about transitioning back to solid foods. Here are some tips:
- Slowly introduce solid foods – Don’t overwhelm your system by eating heavy foods right away.
- Chew thoroughly – Continue taking time to eat slowly and chew well.
- Include raw foods – Stick to raw fruits and veggies, salads, etc for a couple days.
- Limit portions – Don’t overeat; your stomach has shrunk and needs less food now.
- Stay hydrated – Keep drinking plenty of water as you transition back to solids.
- Avoid inflammatory foods – Don’t reintroduce refined carbs, sugars, alcohol, caffeine, etc too quickly.
- Stick to clean foods – Focus on healthy, whole foods like lean proteins, greens, nuts, seeds.
- Keep making smoothies – Add a daily green smoothie into your routine for continued nutrition and weight maintenance.
- Be patient – It may take a couple weeks for your digestion and energy to fully adjust back to normal.
Conclusion
Doing a 10 day green smoothie cleanse is a simple yet powerful way to kickstart healthy habits, lose weight, detox your body, and feel rejuvenated. By swapping solid foods for nutrient-dense smoothies made with leafy greens and fruit, you’ll give your digestive system a much-needed break. Expect to lose weight rapidly along with experiencing increased energy, clearer skin, better sleep, and reduced cravings. Make sure to sufficiently prepare, stick to a meal plan, and adjust for potential symptoms. With commitment to the full 10 days, you’ll complete your smoothie cleanse feeling accomplished and motivated to continue nutrition-focused self-care.
