This 5 Day Smoothie Fast cleanses the body gently using fresh fruits and vegetables for five days, never making the same smoothie recipe twice! You can also add a boost of protein to the smoothies with these helpful tips.
Have you ever been interested in doing a smoothie fast, but it seems too daunting? I know I have felt that way. The thought of not eating solid foods for a few days seemed a bit too extreme!
But I learned that doing a smoothie fast had many benefits for your body, and I wanted to give my gut a short term rest from solid foods. So I came up with a plan that is achievable and simple!
I created a plan that is both challenging (not too easy) AND within reach so you are able to succeed.
Whether it is resting your gut from solid foods or lowering your calorie intake, a smoothie fast can have great benefits!
Why do a smoothie fast? Consider the health benefits
Knowing your motive and recognizing your health goals are important when considering a fast. Personally, I am in fairly good health with no major chronic issues. My cholesterol and blood pressure are well within normal ranges. I try to eat healthy food regularly. In my opinion, I don’t need to fast.
But when my husband fasts I feel compelled to support him in his efforts. After all, I don’t think I’d be so thrilled to see the rest of my family eating big bowls of spaghetti while the smell of freshly baked bread lingered in the air either.
The truth is I can benefit from fewer calories and less solid foods (as we all can), but not eating entirely simply does not work for me in this season of life.
How to Plan for a Successful Smoothie Fast
Fasts are not easy, at least for me! More than half of the battle is mental. If you pick a fast that doesn’t fit with your current state of health and frame of mind, you’re only setting yourself up for failure.
That’s why I’ve come up with a list of things to consider when choosing a fast:
- Willpower. In my case, choosing not to eat anything would be setting myself up for failure. I do, however, have the willpower to refrain from eating certain types of food.
- Responsibilities. I have a husband and two children to care for, plus a homestead and a job to manage, and there are always various social commitments. Life does not slow down so I can sit alone for several days, so water fasting isn’t the best option for me just yet.
- Type of fast. There are many types of fasts (water fast, intermittent fasting, etc.), but I prefer a smoothie fast. It is food, yet not solid. It is difficult to consume only liquids, but attainable.
If you’re not following a specific plan, you must create your own
Usually, I have a green smoothie every day for breakfast, which is my favorite go-to recipe (it is seriously delicious, even with leafy greens). I incorporated smoothies into my long term daily routine because I wanted to be intentional about my health. In my mind having one more smoothie for dinner isn’t that difficult. However, my normal green monster smoothie uses kefir and I want to keep my food intake as easy to digest as possible.
I created the following “rules,” just so the fast has some structure:
- Five full days
- Two smoothies per day
- One serving (one cup) of kefir per day
- Raw fruits and vegetables only (with two small exceptions, see days 2, 4 and 5. Frozen fruits are okay to use)
- No duplicating fruit/vegetables on the same day (except for the bananas)
- No grains, meat, seeds or nuts
- No sweetener
Why fast for five days?
Five days may seem like an odd number, but there is a method to my madness!
Food takes an average of 36-72 hours to run the entire course of digestion, from intake to exit. In order to allow my digestive system minimal rest, the fast needs to be at least three days. Three days didn’t seem very difficult, and ten seemed a bit extreme. I settled on five days for two main reasons:
- Digestive Rest. It allows two full days of maximum digestive rest within the constraints of my fast.
- Success. I really want to succeed, and I don’t think I’d make it much longer than 5 days!
Five Day Smoothie Fast
Here’s a list of the smoothies I like to have during my smoothie fast. This will help you compile a shopping list:
Day 1 of Smoothie Fast
Morning (369 calories)
- 1 cup homemade kefir
- 1 banana
- 1 cup kale
- 1/2 lemon
- 1 orange
Evening (263 calories)
- 1 cup coconut water (I like this one)
- 1 banana
- 1/2 pear
- 1/2 apple
- 1 carrot (Carrots are very grainy so the smoothie will be much thicker)
Day 2 of Smoothie Fast
Morning (362 calories)
- 1 cup homemade kefir
- 1 banana
- 1 cup kale
- 1/2 orange
- 1/2 cup pineapple
Evening (284 calories)
- 1 cup coconut water
- 1 banana
- 1 apple
- 1 cup spinach
Day 3 of Smoothie Fast
Morning (378 calories)
- 1 cup homemade kefir
- 1 banana
- 1 cup kale
- 1/2 lemon
- 1 cup pineapple
Evening (307) calories
- 1 cup coconut water
- 1 banana
- 1/2 pear
- 1/2 apple
- 1 orange
Day 4 of Smoothie Fast
Morning (405 calories)
- 1 cup homemade kefir
- 2 bananas
- 1 cup kale
- 1/2 lemon
Evening (288 calories)
- 1 cup coconut water
- 1 banana
- 1 pear
- 1/2 cup pumpkin puree
- 2 sprinkles cinnamon
- 1 sprinkle each nutmeg, cloves, ginger
(This smoothie inspired my Easy Pumpkin Smoothie recipe, which is higher in protein)
Day 5 of Smoothie Fast
Morning (396 calories)
- 1 cup homemade kefir
- 1 banana
- 1 cup kale
- 1/2 lemon
- 1 pear
Evening (272 calories)
- 1 cup coconut water
- 1 banana
- 1 apple
- 1/2 cup pumpkin puree
- 2 sprinkles cinnamon
- 1 sprinkle each nutmeg, cloves, ginger
Note: If you’re wanting to try some of these smoothies but don’t have kefir, try subbing 1/2 cup yogurt (here’s how to make it homemade) and 1/2 cup coconut water. Still delicious and you’ll still get good gut bacteria!
I recommend using a high powered blender for making smoothies. I love my Blendtec!
Fasts don’t have to be extreme to be beneficial
The smoothie route is perfect for those fasting for the first time. It is just the right balance of challenge and accomplishment. Each day has enough variety to keep it from being boring while still following the rules of the fast.
It feels great to make it through the full five days! The first time I did a smoothie fast I thought I’d be run down and exhausted, worn out from the lack of food, but that wasn’t the case at all. My energy levels felt higher and it was great to know that my body was getting pure nutrition without any weird additives. The benefits throughout the rest of my body were noticeable too!
- Great sleep.
- I didn’t crave any particular foods, including grains and sweets.
- I felt more satisfied after eating.
- My gut felt rested.
- My skin was clearer.
Of course, after fasting, it is normal to be eager to eat food again. Personally, when I complete a fast it makes me look forward to the next one. I get to know what my body is capable of and I know what to expect!
FAQs For Smoothie Fasting for 5 Days
How many calories per day do you consume in a smoothie fast?
The daily calorie intake ranges from 630 to 690 – well below what our bodies require to operate on a daily basis. Limiting calories and consuming only blended fruits and vegetables allows your body to rest from the constant work of breaking down food.
Is smoothie fasting healthy?
Short term smoothie fasting, like this 5 day smoothie fast, has been very beneficial for my health. I don’t smoothie fast for longer than 5 days due to my busy lifestyle, AND I like to eat healthy food too much!
More healthy smoothie recipes
Drinking smoothies regularly can have so many health benefits and can help you incorporate eating fruits and veggies into your eating habits. Here are a few of my favorite recipes:
- Easy Pumpkin Smoothie
- Homemade Gingerbread Smoothie
- Cheesecake Blueberry Smoothie
- Basic Green Smoothie
- Green Maca Smoothie
- Detox Smoothie with Bentonite Clay
Find even more recipes in my book High Protein, No Powder. It is the ONLY eBook that educates on the dangers of protein powders, teaching you how to make your own high protein smoothies using REAL food. Includes amazing recipes for plant based smoothies and protein bars. Read more here.
Megan R
So happy to find your blog! I love it and am recently trying to love more natural and healthy. I started the smoothie fast today to jump start the New Year. I’m wondering if i can drink coffee in the morning with the fast. I didn’t know if it would make a difference. Also, would you include flax or chia seeds in any of your smoothies?
Thanks!
Tiffany
It may not be typical protocol, but I had coffee during my fast. 🙂 For flax or chia seeds though, I would skip for the fast. Definitely great to add back in though afterwards (sometimes they can upset digestion, that’s why). Welcome to Crumbs – we’re glad you have you!!
Rachel
Helol. I am looking forward to starting my smoothie challenge this week but I did have a question first. Did you only do 2 smoothies a day without eating lunch or having snacks?
addie
Oh my goodness! I stumbled upon your site by mere chance and I’ve been here for what seems like hours just reading you’re posts. I’m in love haha! I just have to say Mr and Mrs you are both very motivational and inspirational. I’ve liked your Facebook page and I’m very excited to keep reading! Thank you!
Tiffany
Well Addie, I can’t say I’m sorry that you accidentally found me. 😉 Thank you so much for your kind words, and may I officially welcome you to Crumbs! I look forward to “seeing” more of you and getting to know you a bit better!
Candy Sparks
I have done a smoothie fast for 7 days. I plan on doing it again since I have fallen off the healthy eating band wagon and need a reset. I actually drank a smoothie for breakfast, lunch, dinner, and snacks. If I couldn’t drink it I didn’t eat it. The first 3 days were horrible and I was starving but the last few days were amazing and I was barely even hungery. I went from drinking about 60 oz’s of smoothie about 5 times a day to drinking about half that 4 times a day if that. I also had loads of energy and slept amazing. After the smoothie fast I only craved salads and good healthy foods. I will be doing this fast again next monday since I have a wedding to shoot on Saturday I know it will be hard to drink a smoothie then. Great blog though! Loved the info.
What kind of a blender do you use for your green smoothies?
Candy
Sandra
Hello, I came across your smoothie fast as I was actually looking for acv benefits. Read through your husbands water fast, which I’ve done for three days total. I agree as to not being able to complete the fast of 10 days, but completely feel I can accomplish a 10 day smoothie fast. I will start tomorrow and will keep you posted. Thank you much, Sandra Mar
Lily
Do you think drinking kombucha in between smoothies will make any differences or change results?
Tiffany
No, I don’t think so. It’s water essentially, and the sugar is gone so I’d say you’re good. 🙂
Candy Sparks
When I did my smoothie fast, I would add the scoby baby or mother to the smoothie. My Kombucha tea produces loads of babies and I hate to waste them in my compost so blending them is a great option.
Candy
Raye
I’m on my 2nd day of the smoothie fast. What would you suggest to substitute the broccoli? I actually like the kale. The keif takes getting use to, but doable. Thanks
Tiffany
Merry Christmas Raye! You can really use whatever you want. I was trying to use what I had on hand, and to incorporate more veggies. Try the kale, or maybe a carrot/apple/kale combo. The kefir is acquired. 🙂 Try an orange or lemon to help. Oddly, the citrus helps to balance the tart. 🙂
Maurice
Can I sub almond milk for coconut water?
Tiffany
Yes!
Karen
Have you ever tried raw eggs in your smoothies? We have our own chickens and have put raw eggs in our smoothies for years (they are never more than a day old). I find that a smoothie with egg satisfies me much longer than without.
Tiffany
I DEFINITELY would if I had my own chickens!!
RT
Well done !
I have been reading about the water fast and am findin if so hard to even get started. The main reason is for weight loss ! I had a plan an everything just never stuck to it !!
I might just try this instead !
Was there any weight loss.
We’re your energy levels still up as I would like to do some light exercise too
Tiffany
Thanks RJ! I lost about 5lb, basically what I had gained over the holiday season. My energy levels were fine and could have done yoga or gone for long walks without a problem. I wouldn’t do weights, only because that requires so much more out of your body. Good luck, and keep us updated!
Nicky
Thanks Tiffany, funny you should mention bridesmaid dresses, as part of my reason for this detox is my dads wedding next weekend! (i’m not a bridesmaid, mind, but will be somewhat on display anyway!)
I’m going to start tomorrow but just have one more question. Is there a particular reason you only have 2 smoothies a day? I would have expected 3, to replace the 3 meals of the day. I worry that I’d be starving with only two!!
Thanks 🙂
Tiffany
LOL, drink up then sister! You’ve got a big day coming! 😉
Since the whole purpose of fasting is to allow the body to rest, I restricted my caloric intake in addition to eating only produce since I can’t go only water. I had one smoothie around 9 or 10am and then another at 4-5pm or so. I was certainly hungry the first couple days, but by day 4 I started to get full after only half of the smoothie. I guess I could have done 3, but not eating was difficult at first, so making two big smoothies instead of three smaller ones meant less time in the kitchen. 😉
Nicky
lol yeah!
2 smoothies a day makes sense actually, especially the part about less time in the kitchen = less temptation by food! I tried a detox once before and failed on day 3 as i have a huge appetite, so really wanna go the whole 5 days this time! Day 1 today, will keep you posted on how I get on! Thanks for all your help 🙂
Savannah
Hi! Super interested in trying this but wanted to know what can be used as an alternative to coconut and coconut water as I can’t have it. Thank you!
Tiffany
Hi Savannah! Any liquid will work, i.e. almond milk, cow’s milk, rice milk, etc.
Nicky
Hi, did you have any weight loss as a result of the smoothie fast? Obviously that’s not the main objective but I’m hoping for a small weight loss as a nice side effect 🙂
Tiffany
Hi Nicky,
Actually, I did! I lost about 5 lbs or so. I’m not very big to begin with (5’1″ is what my license says, but I think that’s a stretch, lol), so five pounds is a lot on my frame. I essentially lost all the pudge I had gained from the Thanksgiving/Christmas season. It would have been possible to do moderate exercise with the fast (like walking or yoga), so that could help too if you need to fit into a bridesmaid dress ASAP, lol. The rest of the body is the primary reason, but the weight loss was nice. Just know that you’d have to continue with more strenuous exercise and a solid nutritious diet to keep it off! ~Tiffany
Megan
I was wondering if you have any substitution advice for those who are not banana fans?
Tiffany
Megan,
I’ve heard mango and 1/4 avocado offers creaminess too. The purpose of bananas is the high potassium (to aid in hydration post-exercise), they’re cheap, mild in flavor and they help make smoothies creamy. If you aren’t a banana fan, make sure there was 1/2 cup yogurt and 1/2 cup liquid (kefir preferred, but coconut water is high in potassium too) for the creaminess. I’ve made TONS of smoothies for my husband with those and every single one comes out super creamy. Choose another seasonal fruit that’s cheap and works well with the other flavors and you’ll be fine! ~Tiffany
Rebecca
Now this sounds like something I can try! Rebecca @ Natural Mothers Network x
April @ The 21st Century Housewife
I am not in favour of water fasts, but your smoothie fast does seem to include quite a lot of nutrients in the smoothies and the inclusion of fresh fruit and veggies is definitely a good idea.
Katherine @ Green Thickies
This is so interesting. I have done a couple of smoothie (green thickie) fasts lasting 7 days previously and felt amazing too, full of energy and digestion was perfect. I struggled with a water fast with a baby to look after as I got too tired, and am currently pregnant but will definitely try another fast when my second baby is a bit older.
I would love it if you shared this with Healthy Vegan Fridays, a blog hop co-hosted by 3 bloggers. I’m sure our readers would really enjoy this. You can submit a post from Friday to end of Tuesday:
http://www.greenthickies.com/healthy-vegan-friday-30/
Gina
I’ve been talking with my husband and we are both interested in doing a smoothie fast in the spring. Was wondering if you need to ease back into food as with a water fast. Also ease into the fast as well. Hoping I can do it. Whenever I have tried a water fast in the past I could never make it past 1 day because I would get really weak,shaky,and throw up. So we’ll see. Thanks!
Tiffany
Gina,
Sorta kinda. Here’s my answer to a similar question on a different post:
Reintroducing foods after the smoothie fast didn’t require nearly the protocol as a water fast. Since the digestive system doesn’t shut down 100%, there’s no need to “introduce” foods from the start again. However, my system was used to liquids in no more than 2 cups at a time, so in this regard, portions had to be small and the food had to be pure and simple. I concentrated on small portions of solid fruits and vegetables the day after and had one slice of homemade bread at dinner that first day as well.
Lesson learned – we had a family dinner two days after my fast ended and I ate two onion rings – the fried batter did quite a nasty number on my system, and it was strange (in a good way) to have difficulty digesting when my stomach is usually made of steel. Next time I plan to avoid fried foods altogether for at least a week. Sticking to produce, whole grains, rice and small portions of meat would be ideal.
Good luck on the fast! You can do it! ~Tiffany
Tiffany
Joven,
I think you’ll enjoy these recipes too! ~Tiffany
Maria
I will be trying a smoothie fast this year. I did a juice/smoothie fast last year and felt Awesome during and for a few weeks after. I only did Juice for 2 days, but I felt like all I did was stand at the juicer. I think a smoothie fast would be a better fit.
I found that Veggie juices or smoothies with Tomato were easier for me to drink, celery is stronger than you would think and you can hide a little spinach in anything.
Tiffany
Maria,
Spending all day at the juicer would turn me off too! If you wanted to go heavy on the liquid and light on what’s blended, you could make your own watered down juice with a blender. Add fruit and water (or coconut water) and blend away! I’m a huge fan of spinach in smoothies, and kale is nearly as easy to hide. A bit of citrus (hence all the recipes with 1/2 a lemon) helps if you’re new to the kale flavor. 😉 ~Tiffany
Nancy
I didn’t know about the lemon helping with the taste of the kale. I’ve tried kale before in smoothies, but couldn’t quite choke it down, I may try again with the lemon or maybe some other citrus. Would that work with the spinach, too? I find that if I do too many smoothies with spinach I get completely turned off by the taste.
Tiffany
Nancy,
Lemon, oranges, limes (with the right combination of other fruits too) and possible even pineapple would all help with the kale and spinach. Another option is reducing the spinach to only 1 cup, which is still more than none! I make my husband a “tropical” theme with oranges, banana, pineapple, coconut water with kale and he drinks it down faster than I can rinse out the blender! ~Tiffany
Tara
Great post! I am hoping to try a smoothie fast soon. I tried the Dr. Oz smoothie cleanse and could not handle the lunch smoothie which had celery. I like how much variety you have. I had a couple questions I hope you can answer. Is there a reason that you didn’t add any berries to any of the smoothies, I didn’t know if it was just personal preference or a reason why they shouldn’t be in the fast. Also, if I removes the kefir and did almond milk instead would that provide added benefits since I would be going dairy free? Looking forward to your answers! Thanks again for such a great post.
Tiffany
Tara,
I’ve had celery in my smoothie before, but it has such a strong taste that it almost requires additional mental preparation to consume, lol. I didn’t add berries simply because they’re not in season! If I had some, I would have definitely added them in for variety. Berries are excellent sources of key vitamins and minerals, but with the amount I was going to consume, I couldn’t justify it in my budget. I look forward to using them though later in the year when they’re SUPER CHEAP and when I fast again!
The nutritional benefits of kefir are AMAZING (see my write-up here), and that’s why I kept it. Almond milk is a good substitution in ordinary circumstances when dairy cannot be tolerated, but because it doesn’t add any significant nutritional value, I personally would not recommend it for a fast. Replacing the kefir with coconut water would be a fine substitute in all the variations included. I plan to go this route myself the next time.
You’re welcome Tara! I hope you enjoy your fast! I’d love to hear how it goes! ~Tiffany
Tara
Thanks for the response! Luckily I live in Florida so our berry season started in January 🙂 I will definitely try the kefir too! Hoping to start next week so I will let you know how it goes 🙂
Tiffany
Tara,
You ARE lucky! Let me know if you need a source for kefir – I got mine from Cultures for Health and they’re still going strong! I look forward to the update! ~Tiffany
Amanda
I like to add a tablespoon of chia seeds or flex seeds to my smoothie makes you get fiber and protein so you stay fuller longer
Michelle Nelson
Hi I’ve never done a fasting before and was wondering the two smoothies a day is all we do nothing in between?? And did you notice any weight loss?? Thank you.
Michelle
Laurie
Sounds interesting, I would like to ask, what might substitute for coconut water, as I am allergic to coconut, almond milk, soy milk, you specifically used coconut water………….wondering what may sub for it? Thank you!
Tiffany
Hi Laurie! You can use any liquid you’d like. 🙂
Lynne Janean Carroll
Does this promote weight loss? Seems like a lot of sugar
Tiffany
I’m not promoting weight loss (although it will likely happen), but there’s no added sugar in any of these recipes, Lynne!