14 Day Smoothie Challenge

I must admit that I don’t drink smoothies that often. I am not sure why because they are delicious and full of good nutrients! To solve this dilemma, I decided to create this 14 day smoothie challenge so that I could up my smoothie game! Who is with me?

Smoothie Challenge 101

A smoothie challenge is a great thing to do when you are struggling to come up with healthy, quick meals. I compiled a list of smoothies that I actually LIKE. There are no disgusting weird concoctions on this list! You can do this smoothie challenge for 14 days straight (that is what I like) or every time you want to try a smoothie or need a quick meal you can use this as inspiration. Whatever floats your boat 😉

Have Some CARBS

Woot woot! Many of these smoothies are packed with carbs. That is OK! The carbs are coming from fruits, honey, oats, and other whole nutritious foods. These are not pre-made smoothies that are packed full of processed sugar. Sometimes, we have to remember that nutrition should be our main goal. If you are really worried about the amount of carbs, just make sure to cut back a little bit on your other meals that day. However, unless you are cutting for a competition or the like, don’t sweat it.

Substitutions

If you don’t like certain aspects of a smoothie, it is OK to make substitutions. Just know that the nutrition facts may be altered depending on the tweaks that you make!

Without further ado, let’s get to this smoothie challenge!

Day 1

Coconut Protein Pina Colada

Ingredients

• Pineapple, chopped 1/2 cup
• Banana, frozen 1/2
• Vanilla protein powder 1 scoop
• Unsweetened coconut milk 1/2 cup
• Crushed ice and water 1/2 cup

Add all ingredients to a blender, mix, and serve.

Nutrition Facts
Serving size: 1 smoothie
Recipe yields 1 serving
Calories 219
Fat 5 g
Carbs 28 g
Protein 20 g

Day 2

Blueberry Banana Chia Smoothie

Ingredients

• 1 cup blueberries , frozen
• ½ ripe banana
• ½ cup (150g) Quark Cheese – Natural (or Greek Yogurt)
• 2 tablespoons chia seeds
• 1 teaspoon Ceylon Cinnamon
• ½ cups ice cold water , or ice
• 1 teaspoon honey or syrup or stevia (if desired).

Add all ingredients to a blender, mix, and serve.

Nutrition Facts

Serving size: 1 smoothie
Recipe yields 1 serving
Calories 417
Fat 8 g
Carbs 59 g
Protein 23 g

Day 3

The Morning Kickstarter

Ingredients

• 2 tbsp of oatmeal
• 1 cup of non-sweetened almond milk
• 1/2 cup of frozen blueberries
• 1 tsp of honey
• 1 peeled carrot

Add all ingredients to a blender, mix, and serve.

Nutrition Facts

Serving size: 1 smoothie
Recipe yields 1 serving
Calories 214
Fat 4 g
Carbs 44 g
Protein 4 g

Day 4

Carrot Banana Smoothie

 

Ingredients

• Large size carrots – 2
• Banana (ripe) – 1
• Honey – 1 tablespoon
• Chia seeds – 1 tablespoon
• Soya Milk – 1 cup

Add all ingredients to a blender, mix, and serve.

Nutrition Facts

Serving size: 1 smoothie
Recipe yields 1 serving
Calories 351
Fat 8 g
Carbs 61 g
Protein 12 g

Day 5

Chunky Monkey Charge Smoothie

Ingredients

• Banana 1 medium (peeled and frozen overnight)
• Cocoa powder 2 tsp
• Grenade Hydra 6 Cookie Chaos 1 scoop
• Peanut butter 2 tsp
• Nonfat Greek yogurt 1/2 cup
• Sugar-free maple syrup 2 tbsp
• Ground cinnamon 1/2 tsp
• Unsweetened almond milk 1/2 cup
• Sugar-free toffee flavor to taste (optional)
• Water 3/4 cup

Add all ingredients to a blender, mix, and serve.

Nutrition Facts

Serving size: 1 smoothie
Recipe yields 1 serving
Calories 314
Fat 9 g
Carbs 50 g
Protein 36 g

Day 6

Strawberry Cheesecake Protein Smoothie

Ingredients

• 1 scoop birthday cake whey protein (I used Optimum Nutrition, you could also use vanilla)
• 2 tbsp fat-free sugar-free cheesecake pudding
• 1 cup of whole strawberries
• 1 cup unsweetened vanilla almond milk
• Ice

Add all ingredients to a blender, mix, and serve.

Nutrition Facts

Serving size: 1 smoothie
Recipe yields 1 serving
Calories 217
Fat 5 g
Carbs 18 g
Protein 25 g

Day 7

Mango Smoothie Bowl

Ingredients

• 1½ cup frozen mango chunks
• ½ cup frozen pineapple chunks
• ½ banana
• 1 cup coconut water

Toppings

• ½ cup mango and pineapple chunks
• ½ cup blueberries
• 2 tbsp coconut flakes
• ¼ cup chai spiced granola

Instructions

1. Add the coconut water, then fruit into a high-powered blender. Blend on high for one minute, until thick and creamy consistency.
2. Pour into a bowl and add your toppings.

Nutrition Facts

Serving size: 1 smoothie bowl
Recipe yields 1 serving
Calories 594
Fat 12 g
Carbs 118 g
Protein 7 g

Day 8

Green and Greek

Ingredients

• 8 oz unsweetened Almond milk
• 4 oz water
• 1 scoop Vanilla protein
• ½ small Banana
• ¼ ripe avocado – peeled
• 2 oz plain Greek yogurt

Add all ingredients to a blender, mix, and serve.

Nutrition Facts

Serving size: 1 smoothie
Recipe yields 1 serving
Calories 244
Fat 7 g
Carbs 17 g
Protein 30 g

Day 9

Vanilla Oat Protein Smoothie

Ingredients

• 1 cup almond milk
• 1 tbsp almond butter
• 1 frozen banana
• 2 tbsp vanilla protein
• 1/4 cup oats
• 1/2 tsp cinnamon
• Pinch of pink sea salt

Instructions

1. Add all ingredients to a high-speed blender. Blend until smooth and creamy
2. Pour into a glass and enjoy immediately.

Nutrition Facts

Serving size: 1 smoothie
Recipe yields 1 serving
Calories 330
Fat 13 g
Carbs 47 g
Protein 13 g

Day 10

Mint Chocolate Green Protein Smoothie

Ingredients

• 1 scoop chocolate protein powder
• 1 tablespoon ground flaxseed
• 1 medium banana (peeled, cut into sections, and frozen)
• ½ cup fresh or frozen spinach
• ¼ tsp pure peppermint extract
• 3-4 ice cubes
• ¼ cup unsweetened almond milk
• 1 tablespoon pure dark chocolate chips

Instructions

Day 11

Mango Ginger Turmeric Smoothie

Ingredients

• 3/4 cup mango cubes (fresh or frozen)
• 1/4 cup oats
• 1/4 cup nonfat plain greek yogurt
• 1/2-in piece of ginger
• 1/2 tsp ground turmeric
• 3/4 cup milk of choice (I used unsweetened vanilla almond milk)
• 3-4 ice cubes (if using fresh mango)
• Honey to taste

Instructions

1. Blend all ingredients in a high-powered blender.
2. Enjoy right away.

Nutrition Facts

Serving size: 1 smoothie
Recipe yields 1 serving
Calories 356
Fat 4 g
Carbs 71 g
Protein 15 g

Day 12

Healthy Chocolate Almond Banana Smoothie

Ingredients

• 1/2 cup oats (quick or old-fashioned)
• 2 tablespoons chia seeds
• 2 bananas, broken into chunks and frozen
• 1 cup milk
• 1/2 cup plain Greek yogurt
• 3 tablespoons creamy almond butter
• 2 tablespoons unsweetened cocoa powder
• 1 tablespoon honey, optional
• 1/4 teaspoon pure vanilla extract
• 1/8 teaspoon pure almond extract

Instructions

1. Measure oats and chia seeds into blender.
2. Blend until ground into a fine powder.
3. Add the frozen bananas, milk, yogurt, almond butter, cocoa powder, honey (if using), vanilla, and almond extract.
4. Blend on high power until completely smooth, scraping the sides of the pitcher halfway through if any ingredients are sticking.
5. Serve immediately.

Nutrition Facts

Serving size: 1 smoothie
Recipe yields 2 servings
Calories 504
Fat 20 g
Carbs 79 g
Protein 26 g

Day 13

Apple Pie Protein Smoothie

Ingredients

• 1 apple, peeled and cored
• 1/4 cup raw oats
• 1/2 cup vanilla Greek yogurt
• 1 Tbsp. almond butter
• 1/2 cup unsweetened vanilla almond milk
• 1/2 tsp. ground cinnamon
• dash of ground nutmeg
• 1/2 tsp. vanilla extract

Add all ingredients to a blender, mix, and serve.

Nutrition Facts

Serving size: 1 smoothie
Recipe yields 1 servings
Calories 369
Fat 12 g
Carbs 53 g
Protein 18 g

Day 14

Strawberry Kiwi Protein Smoothie Bowl

Ingredients

• 1-2 cups fresh baby spinach (large handful)
• 3/4 cup plain Greek yogurt (Fat Free)
• 6-8 frozen whole strawberries
• 1 kiwi fruit, peeled
• 1/3 cup frozen peas
• 1/4 cup orange juice
• 1 teaspoon honey, to sweeten if needed
• Toppings: additional fresh fruit, hazelnuts, chia seeds

Instructions

1. Place all ingredients except toppings into blender, and blend until smooth.
2. Add additional orange juice or water as needed to blend.
3. If you want it to be thicker after blending, place the blender pitcher into the freezer for 15-30 minutes.

Nutrition Facts w/o toppings

Serving size: 1 smoothie bowl
Recipe yields 1 serving
Calories 255
Fat 1 g
Carbs 47 g
Protein 19 g

Concluding the Smoothie Challenge

What did you think? Did you have a favorite recipe? Let me know! There were some incredible recipes on this list from a variety of places around the web. I certainly have enjoyed all of these from time to time. Now I want to know two things: how did this challenge make you feel and what was your favorite recipe? Post in the comments so we can chat!