The 10 day green smoothie cleanse has become a popular diet plan for those looking to lose weight and detox their bodies. This cleanse involves replacing meals with green smoothies made from leafy greens and fruits. Many people find it challenging to stick to only smoothies for 10 days straight. Having a few go-to snacks that are allowed on the cleanse can help followers stay satisfied and prevent cravings. This article will outline what snacks are compliant with the rules of the 10 day green smoothie cleanse.
What is the 10 Day Green Smoothie Cleanse?
The 10 day green smoothie cleanse was created by nutritionist JJ Smith. It is designed to help rid the body of toxins, cravings, and excess weight in just 10 days. During the cleanse, dieters drink green smoothies made with leafy greens and fruits for breakfast and lunch. For dinner, they have a veggie-loaded salad or raw veggie soup. The plan allows for two small snacks per day, provided they comply with the diet’s rules.
The smoothies provide the cleanse’s nutritional foundation. They are packed with vitamins, minerals, antioxidants, enzymes, fiber, and phytonutrients. By removing inflammatory foods and emphasizing high fiber smoothies, the cleanse aims to give the GI tract a break and restore its natural function.
Many people lose between 10-15 pounds in the 10 days on this cleanse. However, the true benefits extend beyond just weight loss. Dieters also report increased energy, improved skin, better sleep, clearer thinking, and reduced cravings for unhealthy foods.
10 Day Green Smoothie Cleanse Snack Rules
When following the 10 day green smoothie cleanse, the snacks must abide by these guidelines:
- 100 calories or less per snack
- Do not exceed 2 snacks per day
- No processed or artificial ingredients
- No grains, gluten, dairy, soy, eggs, meat, fish, oils, salt, or refined sugar
- Focus on raw fruits and vegetables
Snacks should be simple, clean, and focus on whole foods allowed as part of the cleanse. The goal is to avoid triggering cravings or an inflammatory response which could undermine the cleanse’s effects.
Fruit Snacks
Fruits make for quick, delicious snacks during the 10 day green smoothie cleanse. They are packed with nutrients and natural sweetness to help satisfy cravings. Here are some recommended fruit snacks:
Grapes
Grapes are the perfect grab-and-go snack on the cleanse. Just 1⁄2 cup of red or green grapes contains 40-50 calories. Grapes provide vitamin C, vitamin K, antioxidants, and anti-inflammatory compounds.
Banana
One small banana sliced up contains around 100 calories, making it a filling snack option. Bananas offer potassium, fiber, magnesium, and vitamin C. Their resistant starch may support gut health.
Apple
A medium apple has 95 calories and provides fiber, vitamin C, and quercetin, an antioxidant that may reduce inflammation. Apples are portable and easy to eat on-the-go.
Berries
Berries like strawberries, raspberries, and blueberries make a tasty treat. They are loaded with free radical fighting antioxidants and just 1⁄2 cup is only 40 calories. Berries are also low glycemic and won’t spike blood sugar.
Orange
Oranges deliver vitamin C, potassium, thiamine, antioxidants, and fiber for just 60 calories per small orange. Eat them whole or section for convenience.
Dried Fruit
Small portions of unsweetened dried fruit like raisins, cranberries, apricots, or mango are allowed. While their sugar content is more concentrated, fiber helps slow absorption. Limit to 1-2 tablespoons per serving.
Vegetable Snacks
In addition to fruits, vegetables make nutritious snacks to help you meet your daily requirements. They provide vitamins, minerals, antioxidants, and fiber without a lot of calories.
Carrots
Baby carrots are the perfect low-calorie crunchy snack. One cup of baby carrots has around 50 calories and over 300% DV of vitamin A. Carrots also provide vitamin K, potassium, and antioxidants.
Celery
Celery sticks contain fiber, folate, potassium, and vitamins K and C. Due to their high water content, a whole cup of celery only has 10-15 calories. Enjoy them with 1 tablespoon of almond butter.
Cucumbers
Cucumbers are another low-cal hydrating vegetable. One cup of sliced cucumbers has 15 calories. Top cucumber slices with a squeeze of lemon for some extra flavor.
Broccoli
One cup of raw broccoli florets packs over 100% DV of vitamins C and K for only 30 calories. Broccoli is rich in anti-inflammatory and antioxidant compounds.
Bell Peppers
Red, yellow, or orange bell peppers contain about 25 calories per cup. They deliver high amounts of vitamins A and C. Slice them up raw or enjoy roasted.
Snap Peas
A one cup serving of snap peas offers protein, fiber, vitamin K, vitamin C, vitamin A, and 50 calories. Their sweet flavor and crisp texture make them a filling snack.
Jicama
Jicama is a fiber-packed root vegetable that tastes like a savory apple. One cup sliced has over 40 calories and 6 grams of fiber. It provides an energizing crunch.
Radishes
Radishes have a delightfully spicy bite. A one cup serving has only 20 calories. Radishes contain antioxidants, vitamin C, and support detoxification.
Plant-Based Protein Snacks
While the smoothies provide protein, getting extra plant-based protein from snacks can help you feel full. Here are some cleanse-approved options:
Edamame
One cup of shelled edamame provides 17 grams protein and 120 calories. Edamame beans are rich in folate, iron, and magnesium. Buy them fresh or frozen.
Hummus
Hummus is a protein-packed snack when made without oils. Two tablespoons provide 3 grams protein and 25-50 calories. Enjoy it with sliced veggies.
Nut Butter
Look for raw nut butters made from almonds, cashews, or sunflower seeds. Two tablespoons contain 5-7 grams protein. Spread on celery sticks or a small apple.
Hemp Seeds
Three tablespoons of hemp seeds offer 10 grams plant-based protein for 140 calories. Sprinkle them on salads or blend into smoothies.
Chia Seeds
Chia seeds provide 5 grams protein and 70 calories per two tablespoons. They also contain anti-inflammatory omega-3 fats.
Tofu
Cube up some extra firm sprouted tofu for an easy protein bite. Three ounces of tofu cubes provide about 6 grams protein for just 70 calories.
Seasonings
To prevent boredom, season snacks to enhance flavors. Allowed seasonings include:
- Lemon or lime juice
- All vinegars
- All spices and herbs
- Minced garlic and fresh ginger
- Dijon mustard
- Fresh salsa
Spices like cinnamon, paprika, curry powder, and cayenne can turn up the flavor without adding calories. Lemon juice brightens up vegetables and herbs give freshness.
Hydration
Proper hydration is key when following a detox cleanse. Beyond water, permissible beverages include:
- Herbal tea
- Green tea
- Dandelion tea
- Ginger tea
- Mint tea
- Cucumber infused water
- Lemon water
- Diluted fruit juice
Aim for at least 64 ounces of fluid daily. Herbal teas can satisfy cravings for comfort drinks. Add mint, ginger, berries or cucumber to water for a flavor boost.
Foods to Avoid
When selecting 10 day green smoothie cleanse snacks, steer clear of these items:
- Grains like rice, oats, quinoa, wheat, pasta, cereal
- Starchy vegetables like white potatoes
- All animal products including dairy, eggs, meat, fish
- Legumes like beans, lentils, soy
- Added oils, butters, and spreads
- Packaged foods with additives
- Refined sugar including honey, syrup, and cane juice
- Salt
- Coffee and black tea
- Dried fruits with added sugars
- Fruit juices
These inflammatory foods can trigger digestive issues, cravings, and energy crashes which disrupt the cleanse process.
Sample Snack Schedule
Planning approved snacks into your 10 day green smoothie cleanse schedule helps set yourself up for success.
Day 1
Snack 1: 1⁄2 cup raspberries
Snack 2: Celery sticks with 1 tbsp. almond butter
Day 2
Snack 1: Medium apple, sliced
Snack 2: 1⁄4 cup edamame sprinkled with chili powder
Day 3
Snack 1: Cucumber slices with lime juice
Snack 2: Carrots with 2 tbsp. hummus
Day 4
Snack 1: 20 red grapes
Snack 2: Bell pepper strips with guacamole
Day 5
Snack 1: Strawberries infused water
Snack 2: broccoli florets with 1 tbsp. hemp seeds
Day 6
Snack 1: Orange segments
Snack 2: Radishes and jicama sticks
Day 7
Snack 1: Baby carrots
Snack 2: 1⁄4 cup dried unsweetened mango
Day 8
Snack 1: Sliced cucumbers and cherry tomatoes
Snack 2: 2 celery sticks with 1 tbsp. sunflower seed butter
Day 9
Snack 1: Small banana
Snack 2: Blueberries with lemon juice
Day 10
Snack 1: Snap peas
Snack 2: Apple slices with cinnamon
Tips for Snack Success
Follow these tips to integrate snacks smoothly into your 10 day green smoothie cleanse:
- Prep snacks in advance and portion into grab-and-go containers
- Keep cut veggies and fruits visible in the refrigerator
- Stay hydrated between meals
- Aim for variety to prevent snack boredom
- Learn cues for true snack hunger vs. cravings
- If hungry between snacks, drink water or herbal tea
- Manage portions carefully
- Read labels to verify no added sugars or oils
- Avoid snacking after dinner
Planned, portion-controlled snacks will help you stick to the 10 day green smoothie cleanse rules without feeling deprived.
Conclusion
Snacking during the 10 day green smoothie cleanse keeps you feeling energized while providing nutrients between smoothies. Stick with raw fruits, vegetables, plant proteins, and approved seasonings. Hydrating beverages can also curb hunger between snacks. Avoid inflammatory foods and sugary processed snacks to stay in compliance. With nutritious snacks built into your cleanse schedule, you’ll feel satisfied, achieve your detox goals, and develop healthier habits.
