7-Day Healthy Smoothie Meal Plan with Calories

The 7-Day Smoothie Plan features a variety of healthy smoothies, each with estimated calorie counts ranging from 260 to 300 kcal. It includes recipes using ingredients like fruits, spinach, Greek yogurt, and almond milk. Tips for calorie modification and protein enhancement are provided, along with a preparation guide for freezing ingredients.

7-Day Smoothie Plan with Calories

✅ Day 1: Berry Spinach Bliss (~270 kcal)

  • 1 cup mixed berries (70 kcal)
  • 1 small banana (90 kcal)
  • 1 handful spinach (10 kcal)
  • ½ cup low-fat Greek yogurt (50 kcal)
  • ½ cup almond milk (30 kcal)

✅ Day 2: Tropical Green (~280 kcal)

  • ½ cup mango (50 kcal)
  • ½ cup pineapple (40 kcal)
  • ½ avocado (120 kcal)
  • 1 handful kale (15 kcal)
  • ½ cup almond milk (30 kcal)

✅ Day 3: Mango Banana Dream (~290 kcal)

  • 1 small banana (90 kcal)
  • ½ cup mango (50 kcal)
  • ½ cup low-fat Greek yogurt (50 kcal)
  • ½ cup almond milk (30 kcal)
  • 1 tsp chia seeds (20 kcal)

✅ Day 4: Chocolate Peanut Butter Treat (~300 kcal)

  • 1 small banana (90 kcal)
  • 1 tbsp peanut butter (90 kcal)
  • 1 tbsp unsweetened cocoa powder (15 kcal)
  • ½ cup Greek yogurt (50 kcal)
  • ½ cup almond milk (30 kcal)

✅ Day 5: Cucumber Pineapple Refresher (~260 kcal)

  • ½ cup pineapple (40 kcal)
  • ½ cucumber (~10 kcal)
  • ½ avocado (120 kcal)
  • ½ cup Greek yogurt (50 kcal)
  • ½ cup almond milk (30 kcal)

✅ Day 6: Berry Banana Flax (~280 kcal)

  • 1 cup mixed berries (70 kcal)
  • 1 small banana (90 kcal)
  • ½ cup Greek yogurt (50 kcal)
  • ½ cup almond milk (30 kcal)
  • 1 tsp flaxseed (20 kcal)

✅ Day 7: Green Glow-Up (~270 kcal)

  • ½ cup pineapple (40 kcal)
  • ½ avocado (120 kcal)
  • 1 handful spinach (10 kcal)
  • ½ banana (45 kcal)
  • ½ cup almond milk (30 kcal)

🌟 Notes:

✅ You can reduce calories slightly by:

— Using less avocado (¼ instead of ½, saves ~60 kcal)

— Swapping non-fat Greek yogurt (~35 kcal per ½ cup)

— Skipping nut butter on Day 4 (minus ~90 kcal)

✅ You can increase protein by adding a scoop of protein powder (~100 kcal) to any of them if you like!

✅ These are rough estimates , exact calories depend on brands and portion sizes. Track everything for acccuracy.

🥶 

FREEZER PREP GUIDE FOR 7-DAY SMOOTHIES

✅ What you’ll prep & freeze

  • All fruits + veggies (washed, peeled, chopped)
  • Avocado (optional to freeze or use fresh , freezes well if peeled & sliced)
  • Portion everything into ziplock bags or containers by day

Do NOT freeze:

  • Greek yogurt (keep in fridge)
  • Almond milk (add fresh when blending)
  • Nut butter, seeds, cocoa (keep dry, add when blending)

 SHOP & PREP LIST WITH GRAMS

Bananas (700 g total)Peel, slice, freeze in ~100g + ~50g packs
Mixed berries (3 cups)Use frozen or freeze fresh
Mango (2 cups)Peel, dice, freeze in ½-cup packs
Pineapple (2 cups)Peel, dice, freeze in ½-cup packs
Avocado (~200 g)Peel, slice, freeze in 50g portions
Spinach (3 handfuls)Wash, pat dry, freeze in handfuls
Kale (1 handful)Wash, pat dry, freeze in handful
Cucumber (1 small)Slice, freeze (optional)
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Elizabeth Johnstone

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