The Smoothie Diet: A 21-Day Plan for Weight Loss and Health

The Smoothie Diet is a structured 21-day weight loss plan that focuses on replacing two daily meals with nutrient-rich smoothies. Designed to promote fat burning and boost metabolism, this diet includes carefully crafted smoothie recipes that are low in calories yet high in fiber. These smoothies are packed with vitamins, antioxidants, and healthy ingredients that aim to enhance immunity, boost energy levels, and support skin and gut health. With a comprehensive recommended food list, the plan allows for one “cheat day” per week, encouraging a balanced approach to long-term weight management.

This smoothie-based meal replacement program has gained popularity for its simplicity and quick results. While anecdotal evidence supports its effectiveness for weight loss, there is limited scientific research specifically on smoothie diets. However, when followed properly, the Smoothie Diet can help reduce calorie intake and increase the consumption of fruits and vegetables, both of which are essential for overall wellness. For those seeking healthy smoothie recipes and expert tips to support this lifestyle, exploring a variety of nutritious and satisfying options can enhance the experience and help achieve optimal results.

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Danielle
Lost 8 Pounds in 1 Week!

"Getting into this diet was so easy and the results were so fast. After only 1 week on the Smoothie Diet I weighed myself and realized I had lost 8 pounds! I feel better and more confident than I have in a very long time, I don't have to suck in my stomach to button my pants anymore and I still have to stop to do a double take everytime I walk in front of a mirror."

Sarah
Dropped 3 Pounds in 3 Days!

"I've never seen the weight come off like this. I really LOVE this 'diet'! It's more like a life overhaul! I have more energy than I've had in years and my skin is actually glowing! This is the perfect "Mommy Makeover" I was looking for. In the last few weeks I wasn't hungry at all, and it is the perfect complement to my busy lifestyle. I know that I am losing weight in a healthy way! My husband has started asking me more frequently if I would make him a smoothie, which is wonderful! Thank you times 10 million!"

Jade
Kicked 12 Pounds in 21 Days!

"I’ve been trying forever to lose the last 10-15 lbs. and tone up and that’s exactly what happened so I am very happy. I feel great about myself, I don’t find myself holding in my belly anymore and feel confident about myself and people have noticed that about me too...and my love handles are gone! I couldn’t be happier with this whole program and I definitely recommend this to anyone looking to lose a little or lose a lot.”

The Smoothie Diet is a 21-day weight loss program that involves replacing two of your daily meals with carefully designed, nutrient-dense smoothies. These smoothies are crafted to be low in calories and high in fiber, making them an effective option for reducing calorie intake while still feeling full and energized. The plan includes a wide variety of smoothie recipes that are rich in vitamins, minerals, antioxidants, and natural ingredients that support fat burning, improved digestion, and enhanced overall health. One of the key features of the Smoothie Diet is its simplicity and convenience, making it a popular choice for busy individuals looking to lose weight in a healthy and manageable way.

Designed not just for weight loss, the Smoothie Diet also aims to improve immunity, boost energy levels, support healthy skin, and promote better gut health. The program includes a detailed food list to guide your meals outside of smoothies, and it recommends eating normally one day per week to prevent metabolic slowdown and cravings. While scientific studies on smoothie-only diets are limited, the core principles of the Smoothie Diet—such as increased fruit and vegetable intake and calorie control—are well-supported by nutritional research. For those looking to jumpstart a healthy lifestyle, incorporating smoothie recipes that are both nutritious and satisfying can be a highly effective strategy.

The Smoothie Diet works by strategically replacing two of your daily meals—usually breakfast and lunch—with specially formulated smoothies that are rich in nutrients but low in calories. These smoothies are packed with fiber, healthy fats, and protein, which help you feel full and satisfied while naturally reducing your overall calorie intake. By limiting high-calorie, processed foods and increasing your intake of fruits, vegetables, and whole ingredients, the diet helps your body enter a calorie deficit, which is essential for weight loss. The third meal of the day is a solid, balanced meal from a recommended food list provided in the plan, ensuring your body gets the nutrients it needs without overloading on calories.

Additionally, the Smoothie Diet includes one "flex day" per week, where you eat regular meals without smoothies. This helps prevent metabolic slowdown and keeps your body from adapting to a restricted diet, making weight loss more sustainable in the long term. The diet also promotes detoxification and improved digestion, which can enhance nutrient absorption and support gut health. By consistently following the plan, many users report increased energy, clearer skin, and improved immunity. The combination of clean eating, portion control, and consistent nutrition is what makes the Smoothie Diet an effective and popular weight loss method for those seeking quick but healthy results.

The science behind the Smoothie Diet lies in its ability to create a calorie deficit while still providing essential nutrients your body needs for optimal function. Smoothies made with fruits, vegetables, plant-based proteins, and healthy fats are naturally high in fiber, which promotes satiety and helps control hunger throughout the day. Fiber also supports healthy digestion and stabilizes blood sugar levels, reducing cravings and helping you avoid unhealthy snacking. By replacing two meals a day with these nutrient-dense, low-calorie smoothies, you reduce your total daily calorie intake—one of the most scientifically proven methods for effective weight loss.

Additionally, the Smoothie Diet promotes detoxification and improved metabolism. Many smoothie ingredients, such as leafy greens, berries, flaxseeds, and chia seeds, are rich in antioxidants and anti-inflammatory compounds. These nutrients help eliminate toxins from the body, support gut health, and enhance the body’s natural fat-burning processes. The inclusion of one regular meal and one flex day per week also helps to maintain metabolic function and hormonal balance, which are essential for sustainable weight loss. While more clinical studies are needed to evaluate long-term results, the principles of the Smoothie Diet are based on solid nutritional science and healthy eating habits that contribute to improved wellness and effective fat loss.

The Smoothie Diet was created by Drew Sgoutas, a certified health coach and nutrition expert. With years of experience helping clients achieve their weight loss and wellness goals, Drew designed the 21-day Smoothie Diet plan as a simple yet highly effective method to help people shed excess weight, boost energy, and improve overall health. His goal was to create a sustainable, nutrient-rich program that replaces processed meals with delicious, easy-to-make smoothies made from whole, natural ingredients. By combining nutritional knowledge with practical lifestyle strategies, Drew crafted a plan that’s both effective and easy to follow.

Drew Sgoutas developed the Smoothie Diet to address common obstacles many people face in traditional diets, such as complicated meal prep, lack of time, and poor nutritional choices. The Smoothie Diet includes a full guide, meal plans, shopping lists, and over 35 smoothie recipes that support fat loss, detoxification, and improved digestion. While Drew is not a medical doctor, his program is grounded in proven nutritional principles, such as calorie control, high fiber intake, and nutrient density. The popularity of the Smoothie Diet continues to grow thanks to its simple approach, real results, and the credibility of its creator in the wellness space.

Ingredients in The Smoothie Diet:

Fresh Fruits - The Smoothie Diet includes a variety of fresh fruits like: Bananas – A great source of potassium, natural energy, and digestive fiber. Berries (blueberries, strawberries, raspberries) – Packed with antioxidants, vitamins, and fiber, these fruits help reduce inflammation and promote fat loss. Mangoes – Rich in vitamin C, beta-carotene, and natural sweetness that supports immunity and skin health.
Leafy Greens - Powerful leafy greens form the base of many smoothie recipes, including: Spinach – A low-calorie superfood loaded with iron, folate, and fiber to aid digestion and boost energy. Kale – Known for its high antioxidant content and detoxifying properties, kale supports metabolism and heart health.
Protein-Rich Seeds - The Smoothie Diet incorporates nutrient-dense seeds for protein and omega-3s: Chia Seeds – Provide fiber, plant-based protein, and help increase satiety to control appetite. Flaxseeds – Contain alpha-linolenic acid (ALA), a healthy omega-3 fat that supports weight loss and digestive health.
Natural Fat-Burners - To accelerate fat-burning and support metabolism, the diet uses ingredients like: Matcha Green Tea Powder – A powerful fat-burning antioxidant that also improves focus and energy levels. Green Tea Extract – Known for its thermogenic properties and ability to increase fat oxidation. Cinnamon – Helps regulate blood sugar levels and curb cravings, making it a great addition to weight loss smoothies.
Vegan Protein Powder Options - For those following a plant-based or dairy-free lifestyle, The Smoothie Diet offers vegan protein alternatives such as: Pea Protein – Easily digestible and rich in branched-chain amino acids (BCAAs) for muscle support. Brown Rice Protein – Complements pea protein to provide a complete amino acid profile. Hemp Protein – High in fiber and essential fatty acids, making it a great clean protein source.

The Smoothie Diet stands out from typical weight loss programs and recipe books for several key reasons. Here's what makes this program truly unique and highly effective:

Not Just a Recipe Book - This is a complete, structured 3-week weight loss and health improvement program—not just a collection of smoothie recipes.
Custom 3-Week Weight Loss Schedule - The smoothies are strategically arranged in a specific sequence and frequency to maximize fat-burning and metabolic efficiency.
Science-Backed Nutrient Ratios - Nutrient and ingredient combinations vary each week to keep your metabolism active and prevent weight-loss plateaus.
Created by a Certified Health Coach - The program is designed by Drew Sgoutas, a certified health coach, using proven methods and real client success stories.
Results-Driven Formula - Every ingredient and recipe is selected based on scientific research to optimize detoxification, digestion, and fat loss.
Simple Meal Replacements - Just replace certain meals with the provided smoothie recipes—no complicated planning or calorie counting required.
Rapid and Sustainable Results - Clients report noticeable weight loss, increased energy, and better overall wellness in just 21 days.
Focused on Long-Term Health - The program not only promotes quick weight loss but also supports long-term healthy eating habits and lifestyle changes.

The Smoothie Diet is more than just a quick fix — it's a complete health transformation system that delivers real, lasting results. Below are the scientifically-backed benefits of the Smoothie Diet that make it a powerful choice for weight loss and overall wellness:

Rapid and Sustainable Weight Loss - Replacing two daily meals with low-calorie, high-fiber smoothies helps create a calorie deficit without feeling deprived. This leads to steady, healthy weight loss. Many users report shedding up to 20 pounds in just 21 days, making it one of the most effective short-term weight loss strategies available.
Detoxification and Natural Body Cleanse - The Smoothie Diet includes antioxidant-rich ingredients like berries, spinach, and green tea that help flush out toxins from the body. This detoxification process supports liver function, improves skin clarity, and contributes to overall health rejuvenation.
Boosted Metabolism and Fat Burning - Superfoods such as flaxseeds, spinach, and matcha increase the body's metabolic rate, helping you burn more calories even at rest. The carefully designed smoothie recipes keep your metabolism active throughout the day, accelerating fat loss naturally.
Improved Energy Levels - Unlike traditional diets that cause energy crashes, the Smoothie Diet provides a steady stream of nutrients that fuel your body. Clean energy sources like bananas, oats, and almond milk help you feel energized, focused, and productive all day.
Better Digestion and Gut Health - Smoothies are loaded with ingredients like Greek yogurt, chia seeds, and kefir that support healthy gut flora. These probiotics and fibers aid in digestion, reduce bloating, and improve nutrient absorption.
Reduced Inflammation - Natural anti-inflammatory foods like berries, leafy greens, and turmeric help reduce inflammation in the body. This results in clearer skin, improved joint health, and a lower risk of chronic diseases.
Stronger Immune System - The diet’s high intake of vitamins C, A, and E from fruits and vegetables strengthens your immune defenses. Regular smoothie consumption can help your body fight off illness more effectively.
Improved Sleep Quality - By removing processed foods and toxins from your diet, the Smoothie Diet supports better hormone regulation, which can lead to deeper, more restful sleep. Ingredients like magnesium-rich bananas and almonds also promote relaxation.
Glowing, Clearer Skin - Thanks to the detoxifying and anti-inflammatory properties of the smoothie ingredients, many users report brighter, healthier skin. Hydrating fruits and antioxidants flush out impurities, giving you a natural glow.
Simplicity and Long-Term Sustainability - The Smoothie Diet is easy to follow, with no complex meal plans or calorie counting. It encourages clean eating habits that can be sustained long after the 21-day program ends, making it a smart choice for long-term health.

To get the best results from the Smoothie Diet, it's essential to follow the plan exactly as outlined. This simple, step-by-step guide ensures you're maximizing your weight loss, boosting your energy, and supporting your overall health. Here’s how to use the Smoothie Diet effectively:

Download and Review the Smoothie Diet E-book - Start by downloading the official Smoothie Diet e-book, which includes the complete 21-day weight loss plan, smoothie recipes, daily schedules, and expert tips. Take time to review the content to understand how the program works and what to expect.
Follow the 3-Week Smoothie Schedule - Stick to the structured 3-week meal replacement schedule provided in the plan. This schedule details which smoothies to drink each day to ensure you’re getting a balanced mix of nutrients, promoting fat loss, and preventing boredom.
Begin with the 3-Day Detox Phase - Kick off your Smoothie Diet with the optional 3-day detox cleanse. During this phase, you’ll replace all three daily meals with detoxifying smoothies to help eliminate toxins, reduce bloating, and prepare your body for rapid weight loss.
Use the Smart Shopping List - Take advantage of the pre-planned shopping lists included in the program. These grocery lists are organized to help you quickly find everything you need for each week, saving time and ensuring you're fully prepared.
Blend Your Smoothies Daily - Follow the detailed smoothie recipes provided in the e-book. Each recipe is designed to be delicious, nutrient-dense, and easy to prepare. Simply blend and enjoy your meals—no complicated cooking required.
Enjoy One Healthy Meal per Week - To prevent diet fatigue, the Smoothie Diet includes one “regular” healthy meal each week. This helps satisfy cravings, support long-term sustainability, and prevent metabolic slowdown.
Track Your Progress and Results - Monitor your weight loss, energy levels, and overall well-being throughout the program. Keep a journal or use a tracking app to stay motivated and make adjustments as needed.
Repeat the 21-Day Cycle if Desired - Once you complete the first 21 days, you can restart the plan to continue progressing toward your health and weight loss goals. Many users choose to repeat the cycle for even better results.

Bonus #1: THE 3-DAY SMOOTHIE DETOX

This Detox program is easily worth the price of the whole program. This is something you can do before you start the 21-Day program to help clear out the “cobwebs” and get your body ready for optimal results. It can also be used anytime you want to lose a quick few pounds or “Reset” your health after you go off track (like over the holidays). The great thing is that you will see almost instant weight loss results. One of my clients lost 3 Lbs in 3 Days with this detox program*. The program includes 3 days of 3 specially designed meal replacement detox smoothie recipes, a complete shopping list for everything you need, as well as your choice of 2 recipe options.

Bonus #2: QUICK-START GUIDE

If you’re anything like me, you wanna get right to the good stuff! I designed this guide to be an easy reference you can print out and start using right away without needing to read the longer core guide. It’s a condensed version of the core guide that contains the 3-week schedule, shopping lists, prep guide, and smoothie recipes. This is a fast track “to do” list that will help you start enjoying the benefits of the program from the very first instant you download it.

Pros

Rapid Weight Loss Results
Replacing high-calorie meals with low-calorie, high-fiber smoothies helps create a calorie deficit, leading to fast and noticeable weight loss—many users report losing up to 20 pounds in just 3 weeks.

Easy to Follow and Prepare
With detailed smoothie recipes and a clear 21-day schedule, the Smoothie Diet is simple to follow. The smoothies are quick to make, requiring minimal prep time and no complicated cooking.

Boosts Energy Naturally
Nutrient-dense ingredients like leafy greens, berries, and bananas provide clean energy that keeps you active and focused throughout the day—without energy crashes.

Improves Digestion and Gut Health
Ingredients such as chia seeds, Greek yogurt, and flaxseeds support healthy digestion, improve gut flora, and reduce bloating, enhancing nutrient absorption.

Scientifically Based Nutrient Balance
The smoothie recipes are carefully formulated to include the right balance of protein, healthy fats, and fiber, promoting fat burning while preserving muscle mass.

Risk-Free with 60-Day Guarantee
The program comes with a full 60-day money-back guarantee, allowing you to try it with complete confidence and zero financial risk.

Cons

Potential Nutrient Deficiency
One major drawback of the Smoothie Diet is the risk of nutrient deficiency. While smoothies are packed with vitamins, minerals, and fiber from fruits and vegetables, they often lack enough protein, healthy fats, and essential micronutrients if not carefully balanced. Relying on smoothies for two out of three daily meals may cause your body to miss out on important nutrients like vitamin B12, iron, calcium, and omega-3 fatty acids. Over time, this imbalance can lead to fatigue, muscle loss, weakened immunity, and other health issues.

I need to lose more weight, how do I continue after the 21 days?

The best part of The Smoothie Diet is that you can use it for as long as you need, to lose as much weight as you want. I make it super simple to continue using everything you learn in the first 3 weeks to extend the program for the next few weeks or even months. And each additional week will be just as enjoyable as the first three! My goal is to give you all the tools you need to continue losing weight and getting healthy for as long as you need to.

Won't I just gain all the weight back?

Unlike other diets, this is not a “quick-fix”. 21 days is only the beginning to a lifetime of better health and a slimmer body. The #1 comment I get on The Smoothie Diet is that after a few weeks, the cravings for sweets and junk foods have essentially disappeared. This makes it very easy to keep the weight off. I also show you exactly how to transition back into your regular eating patterns after the 21 days while still incorporating smoothies into your diet to keep the weight off. In fact, most people love the smoothies so much they don’t want to give them up after the 21 days! As some of my clients have said, this is a complete life-transformation program.

I have type-2 diabetes, will this work for me?

Fresh, whole fruits, as well as blended green smoothies not only provide a healthy way for diabetics to get more fruits and vegetables in their diet, green smoothies also may help reverse some of the diet and lifestyle problems that exacerbate diabetes, or contributes to its progression. The great thing about the Smoothie Diet is that it kicks off a chain-reaction of lifestyle changes that reduce or eliminate the factors that exacerbate the disease, and reverses the condition in some individuals. Please note that while I am a nutrition expert, I am not a doctor. If you have diabetes or ANY other health condition, you should always consults with your doctor first before making any dietary changes.

I don't have a lot of time in the day, is this hard to follow?

If you don’t have a lot of time in the day, then this program is PERFECT for you. My ideal customer is a busy mom who works, goes to school, has errands to run, kids to drop off/pick up, etc. I designed this program to be super simple and take minutes a day. I even provide tips on how to cut corners to shave some valuable extra minutes off your smoothie prep. The recipes are quick to make and you can either enjoy them right after you make them or take them with you. You’ll always have a delicious, filling meal with you. And if you can press one button on your blender then you can follow this program.

Do I need an expensive blender or are the ingredients hard to find?

With the increased popularity of smoothies, blender prices have gotten very competitive. The most important thing is to have a blender with a strong motor. While the bender you have now will probably work just fine, If you are serious about making a big change in your health, then I show you some of the top-of-the-line blenders. But I also show you cheaper models that will work just fine and are under $50. The ingredients are not hard to find and if they are, I provide a full “Swap List” that shows you easy substitutes to use if you can’t find something.

Is My Credit Card Information Safe?
Your online privacy and data security are our top priorities when you purchase The Smoothie Diet through our website. You can rest assured that your personal and payment information is completely safe and encrypted. All transactions are processed securely through ClickBank, a trusted and reputable global retailer with decades of experience in handling secure digital purchases. With ClickBank’s robust security protocols and buyer protection, your sensitive credentials are fully protected at every step.

Remarks
The creators of The Smoothie Diet stand confidently behind their program by offering a 100% satisfaction guarantee. Every order is backed by a risk-free 60-day money-back guarantee, giving you complete peace of mind with your purchase. If for any reason you’re not fully satisfied with the results, or if The Smoothie Diet doesn’t work for you as expected, you can request a full refund within 60 days—no questions asked. It’s a hassle-free return policy designed to ensure your satisfaction and protect your investment.

Email - support@healthcoachdrew.com

*Disclaimer: Due to recent laws from the FTC, it is required that all companies identify what a "typical" result is. The truth is that most people never do anything with the products they buy, so most of the time, they don’t get any results. In other words, if you want results you need to take action. All testimonials are real, and all the people pictured transformed their body through using The Smoothie Diet. However, these results are meant as a showcase of what the best, most motivated customers have done and should not be taken as average or typical results. They followed the diet to the letter. In other words, they took action. If you want results, you should do this, too. Drew is not a doctor, and his advice is not a substitute for medical advice. Consult your physician before beginning any exercise or nutrition program. See our full FTC Legal Disclaimer for complete detail. Do you have questions about The Smoothie Diet? Are you wondering if the program will work for you? Shoot us an email! You can contact us at support@healthcoachdrew.com.

ClickBank is the retailer of products on this site. CLICKBANK® is a registered trademark of Click Sales Inc., a Delaware corporation located at 1444 S. Entertainment Ave., Suite 410 Boise, ID 83709, USA and used by permission. ClickBank's role as retailer does not constitute an endorsement, approval or review of these products or any claim, statement or opinion used in promotion of these products.

Smoothie Diet

The Smoothie Diet: A 21-Day Plan for Weight Loss and Health

Smoothie Diet Customer Reviews

Danielle
Lost 8 Pounds in 1 Week!

Sarah
Dropped 3 Pounds in 3 Days!

Jade
Kicked 12 Pounds in 21 Days!

What Is the Smoothie Diet?

How Does Smoothie Diet Work?

The Science Behind the Smoothie Diet

Who Created the Smoothie Diet?