Take our 5 Day Smoothie Challenge to get your day off to a fresh healthy start! Get your hands on the full grocery list and prep for a colourful week, with a new recipe for every day!
I can’t think of a better healthy food invention than a smoothie. In this craziness we call life, where we are all stretched to our limits and doing our best to make better choices, what a relief to know that you can throw a bunch of healthy foods into a blender! The past couple years I have put together a Smoothie Challenge, consisting of a week of smoothie recipes for us all to enjoy together. This year, keeping in that tradition I have rounded up 5 great smoothie recipes.
How does the Smoothie Challenge work?
See a full grocery list below for all of the items needed for the upcoming Smoothie Challenge. You can easily substitute some ingredients for others (ie: coconut milk or coconut water can be subbed with any kind of milk – ask away if you have questions or need suggestions!). Note the amounts are based on a single serving for all 5 smoothies (increase if you’re serving more than one person!).
[pdf-embedder url=”https://fraicheliving.com/wp-content/uploads/2021/01/fraiche-smoothie-challenge.pdf”]
Together, we will make a new smoothie each day for 5 days! Remember this is as much YOUR challenge as it is mine. Feel free to adapt the recipes to your preferences or to use what you have available.
What blender is best for smoothies
I get asked all of the time what type of blender I recommend, and there is no doubt that the Vitamix is where it’s at. It will be one of the best investments you make as far as kitchen tools go, and is by far the best blender on the market.
What if I don’t like one of the smoothies?
No problem, you can substitute it with another one! You can just double up on any of the other smoothies in the challenge or even choose another one from a previous year!! Heck, you can see all my great smoothie recipes HERE!
Can I eat other foods?
YES! Please don’t confuse this with a fast or a diet. This is a way to encourage you to start your day with a healthier twist and try some new smoothie combinations. You absolutely need more food than a smoothie a day my friends.
How to adapt your smoothie
To make these smoothies vegan simply substitute the yogurt for dairy free yogurt and use a dairy free milk. If you are looking to reduce the carbohydrates/sugar in the smoothies be sure to use unsweetened plain yogurt. Greek yogurt or Skyyr have more protein vs other yogurts and for that reason I tend to recommend them.
5 Day Smoothie Challenge Recipe Roundup
Day 1 : Tropical Green Smoothie
This Tropical Green Smoothie is one of my favourites! It’s full of tropical fruit and leafy greens, and is the perfect creaminess and is rich in fibre, calcium and vitamins.
Packed with cozy flavours and just the right hint of cinnamon. What better way to start off your morning with the delicious taste of apple pie?!
Day 3 : Berry Spinach Smoothie
A vibrant Berry Spinach Smoothie, full of healthy greens, anti-oxidant rich fruits, creamy Greek yogurt and milk.
A delicious fresh Complexion Smoothie loaded with cantaloupe, strawberries & yogurt that are great for the skin!
The Aloha Smoothie, appropriately named in honour of its delicious tropical pineapple and coconut flavours. Take a trip without leaving your kitchen, and enjoy island vibes with each sip!
Make sure to share your smoothies with me on social media! Use #5daysmoothiechallenge & #fraicheliving and tag me @fraicheliving so I can see all your beautiful faces and smoothies!
Saw these on your instagram posts – tried the watermelon and the tropical green. Sooooo yummy! Do you do your own photography? So pretty!
Thank you Tina! Yes I do my own photography! Thanks for the follow and lovely comments I really appreciate it!
I can’t believe how few comments there are on here. Can’t wait to try them all. I have made a note to touch base again here next week to review as they look spectacular and it really is a good blog post! Thanks & can’t wait to enjoy 🙂
Thank you Denise, can’t wait to hear your thoughts!
Hi Tori! All of your smoothie ideas look great and effortless! One question I have is when you say oats do you mean rolled oats? Or instant oats? Also do you have to presoak ahead or just add them straight?
Hi! Thank you so much for the compliment! I used plain, uncooked rolled oats. I tried with both the quick cooking type as well as the old fashioned and both worked beautifully! No need to pre soak. Let me know how they turn out for you!
I cannot wait to try these, starting Monday!
All these recipes look amazing! I was wondering what type of protein powder you use or if there is one you reccommend?
Thank you Katelyn! I use the Genuine Health brand right now – looking forward to trying the new Epicure one as well!
Hi Tori,
Trying to figure out a way to make a smoothie in the morning for lunch at work and not have it change consistency from morning till afternoon-any ideas?
Hi Lisa,
I would just make sure that it stays cold throughout the day, and pack it on ice and in something that you can shake well before you drink it. Some smoothies just settle out (while others don’t – it depends what is in them). I find that my smoothies that contain some quick oats don’t separate as much for some reason so you can give that a whirl!
For the 10 day challenge, how many of that smoothie would you drink and is that all you would be having for the whole 10 days?
Hi Ally. I tried to put the serving size on the smoothie recipes, I would usually go for about 1 1/2 cups of smoothie for breakfast. I should definitely have clarified, this isn’t a cleanse, just a healthy way to start each day so I would ABSOLUTELY eat my other meals throughout the day! Great question!
I love starting the day with a smoothie as it is a great way to get a bunch of servings of fruits and veggies in before I even leave the house, but I am always so hungry when I have one – the smoothie basically ends up taking the place of my morning beverage. My brain knows there is enough nutrition in a smoothie to last until lunch (or mid-morning snack time), but my stomach hasn’t taken note. What do you recommend that is light but filling to accompany a smoothie each morning?
Hi Christine,
I totally understand where you’re coming from! I love smoothies but also often have an afternoon snack. A handful of nuts would be a great choice as it adds some fibre, fat and protein (and are satisfying to eat). I will often have a smaller smoothie and one piece of toast with nut butter.
You can also try a smoothie bowl, I will be posting one next week. I love it because you get the best of both worlds, and can sprinkle the bowl with all sorts of filling goodies like granola, nuts or hemp seeds.
Great ideas, thanks!
Hi Tori,
I love making smoothies and soup for my family because you can pack so many good things into one serving! My boys are thoroughly enjoying your smoothie challenge. We are currently half-way through the list and my middle son said, “Mom, when this smoothie challenge is over, can we just keep going and never stop?” We all love your recipes, thank you! Hugs, Jenifer xxx ooo
That makes me so happy thank you for the sweet note Jenifer!!!! xo Tori
These recipes are the bomb Tori. We just finished day 1 and the current raking was 10/10. Thanks for the recipes and inspiration!
Hi Tori,
I just saw Jillians Insta story about your sweet delivery of smoothies and a spatula from your son – your blessed to have each other in your lives!!
I decided to search out your smoothies and I’m going to try these – they all look so delish 🙂
Happy new year and God Bless 🙂
Thank you so much Carla, stay tuned for a new 10 Day Smoothie Challenge very soon! Warmest wishes to you!
Hi Tori, I saw Jillian Harris’ IG post tonight and the smoothies you sent to her. It prompted me to look up your blog and saw the 10 challenge. Looks great and will try doing this. What’s in the Creamsicle smoothie you sent her?
I will be posting a new 10 Day Smoothie Challenge in about a week that one is included….stay tuned!
Hi! Do you have nutrient info for your smoothies? Sorry if I missed it somewhere. Thanks!
Hi Carolyn I can calculate them!
Thank you! 🥰🥰🥰
Hi Tori
I just got your email about the 5 day smoothie challenge but the link for the grocery list doesn’t seem to work. Can you post the grocery list separate.
Thanks
Hi Anne-Marie sorry I inserted it into the post it is all there now!
Any one else have trouble getting the grocery list. Says there is an error.
Is the daily smoothie meant to replace breakfast or just added to your regular daily diet?
Hi Cathi, I am not a big eater so it replaces my breakfast, but it depends on your appetite!
Excited to do this! I have a sensitivity to bananas though (worst for smoothies !!) – any suggestions on good alternatives? Thinking maybe avocado? Thanks!
Hi Amy! Yes, you can use avocado (not the same volume otherwise it gets too thick) or zucchini also works well!
Ohhhh I love this! I’m going to def jump on this challenge…so what I need to kickstart 2021 🙂
Thank you Meg so happy to have you join!
I love your smoothies, can’t wait to try some new ones! I know I’ll find some new faves!
Thanks so much Brenda!
Hi Tori
I know this isn’t a diet challenge but are the smoothies low calorie for those that are trying to lose weight? Thank you.
Hi Marianne, they are nutrient dense smoothies and if you use unsweetened versions of the milk and yogurt they are appropriate for weight loss as well!
Good Morning,
How to I get the ingredients for the 5 day challenge? I receive an error message when I click on the link.
Thank you for your time!
I’m so excited to try all these 🙂
Going to start on Monday!!
Thanks for sharing
Fabulous I hope you love them Carolyn!