Smoothie Diet – Days 1 & 2

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