Today I am kicking off my smoothie diet. I have decided to try a protein smoothie diet for weight loss. The idea is to put my body into a semi caloric deficit to try to cut down some lingering fat. I will be journaling what I eat and what workout I do each day, so I hope this is helpful to anyone that is also thinking of trying something like this. My starting weight on Saturday was 137.8 lbs.
Morning:
Evolution Green Juice: Calories 35
Breakfast:
Cold Brew Smoothie: approx 470 calories
- 2 scoops chocolate protein – I use this one
- 2 tbsp smooth peanut butter
- 1 frozen banana
- 1 serving cold brew
- 12 fl oz coconut almond milk
Lunch: Spicy Tropical Greens Smoothie: approx 150 calories
- Frozen mango chunks – 1/2 cup
- frozen pineapple chunks – 1/2 cup
- coconut water – about 12 fl oz
- 1 cup leafy greens – I used baby kale/baby spinach blend
- lime juice – I squeezed two limes
- cayenne pepper – a dash for a kick
Dinner:
Chicken Citrus Salad: approx 345 calories
- Oven roasted chicken breast – about 6 oz (salt & pepper only)
- Citrus Segments – I used naval and blood oranges
- Fennel
- Butter Lettuces
- Radish – about 2 radishes thinly sliced
- Dressing – lemon vinaigrette
Snacks
Justin’s Peanut Butter Packet: 210 calories
Workout:
- 30 minute treadmill sprints
Back Workout:
- Face Pulls: 4 sets x 12 reps
- Cable Single Arm Row: 4 sets (each arm) x 12 reps
- Cable Pulldowns with Handled Lat Bar: 4 sets x 12 reps
- Seated Row Machine: 4 sets x 12 reps
- Seated Back Fly Machine: 4 sets x 12 reps
Triceps:
- Skullcrushers: 4 sets x 12 reps
- Overhead Tricep Extension: 4 sets x 12 reps
- Cable Rope Tricep Extension: 4 sets x 12 reps
Day 2: Weight 133 lbs
Workout: Fasted Cardio
- Spin Class: 45 minutes
Breakfast:
Strawberry Coffee Smoothie: approx 250 calories
- 1 cup frozen strawberries
- 2 scoops vanilla protein powder
- 2 TBSP Yogurt (I used an unsweetened vanilla almond milk yogurt)
- 12 fl oz Kona Red Cold Brew
- 1/2 cup unsweetened vanilla almond milk
- Cinnamon: a few shakes
Lunch:
Same as Day 1
Dinner:
Same as Day 1
Snack
Fermented Vegan Proteins Bar (Lemon Coconut): 210 Calories
Thank you so much for going on this journey with me. I hope you enjoyed reading.
Outfit: Lululemon: Energy Bra & Align Leggings (colors are ruby red for pants and petal for bra)
xoxo -j