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.
I’m allergic to coconuts, so coconut water is a no for me. Is there something you would recommend to use instead?
Any non-dairy milk would be a good substitute!
This has given me something to think about. My husband is dealing with a serious health issue and cannot digest anything but liquids right now. It might be nice for him if I did a smoothie fast this week, while I’m getting ready to go back to work when school starts again.
I have tried this several times and I feel so great after! After the first time though I learned to have a small espresso in the morning or the caffeine withdrawal was killer.
LOL – have you tried matcha before? You can make a matcha smoothie, and it offers a slow bell curve of energy rather than the spike + crash + headache that coffee can give. 🙂
love this!!! my sister and I are starting this TOMORROW!!
What did you do for the middle of the day?
Nothing. 🙂
Hello! I enjoyed reading this site. I liked the story and I love how you marked the days and the ingredients you put into the smoothies. I am working st McDonald’s and I eat nothing but junk food. I am wanting to try this, but for two weeks straight! Is it safe to intake these two smoothie samples only, as well as excercise? Should I make a smaller smoothie for after I excercise?
Hello Tiffany,
You’re 5 day smoothie fast definitely inspired me to try it but since this will be my first time doing something like this, I have a question that may sound a bit ridiculous but am truly curious about, did you use a juicer when doing this fast for the fruits and vegetables?
Hi Natalie! Do you mean, did I just the fruits/veggies before putting them in the blender? Nope, I add them whole! Or at least, cut up to fit, but skin and all flesh (no pits).
I really want to do this. Is is safe to do if pregnant? I’m currently 6 months prego and no complications. No appetite for big meals but I know I need healthy calorie intake.
Always check with your doctor, Selah!
What do you recommend instead of the broccoli since you said it’s not a good idea to have that one?
You really can add almost anything you want to smoothies Birgit. I was being a bit facetious, in that I tried broccoli and it was awful, lol. I wrote a book about smoothies if you’re interested: https://dontwastethecrumbs.com/high-protein-no-powder-protein-bars-and-smoothies-made-with-real-food/
Any ideas to replace the pumpkin recipes? Pumpkins are nonexistent in any shape in my country. Would like to try this fast but i have to replace the pumpkin as it is impossible to get here.
Any winter squash will work great as a sub for the pumpkin Weri.
Does kefir need to be plain?
Nope – it can be any flavor you like!
So only 2 smoothies a day for 5 days. Nothing else?
You are correct!
Hi Tiffany!
Im about to start the fast and I’m a little concerned because I cannot find kefir ANYWHERE. Would it be ok to substitute it for coconut water? Or should I use yogurt? How much coconut water should I use? Thank you so much! I am so excited!
What’s the difference between drinking smoothies and just eating the food as it is that you have in your ingredient list?
JP – nutritionally, nothing. But making a smoothie makes the ginger and clay for sure more tolerable. Plus it’s in a single glass and in my opinion, easier to consume than each item individually.
What is the consistency of Kefir? I am whey, soy & lactose intolerant and don’t dare do dairy. I’ve been drinking almond milk when I HAVE to but otherwise nothing. Yogurt will send me running for the bathroom (I really miss my yogurts for breakfast!) Also, do you use a special blender? I have a cheap $20 “Bullet” from Walmart. Is it powerful enough to grind/blend all those veggies??? Any suggestions?
I am allergic to banana what can I use in its place AND I HATE coconut water its HORRIBLE , can use regular water?
You can use whatever you’d like Katie! We like the creaminess of bananas, but mangos work well for that too. We used coconut water because we had it on hand. 🙂
Hey there! I read about your husband’s water fast and now your smoothie fast and they’re both wonderful ideas! Before I have done a 21 day no sugar no carbs diet. I was wondering, do you think doing your smoothie fast first, then I can do my 21 no sugar no carbs, and then doing your husbands water fast would result in any nutrient deficiencies? I didn’t want to do it without consulting somebody that has done a smoothie fast. Great blog by the way! I just encountered it today and it is amazing!
Hi,
I loved this post and it has really motivated me to try it myself. I’m a student and have gained about 6 pounds over this exam period (stress makes me eat lots of snacks). This seems like a good way for me to take that extra weight off and kind of ‘clean’ my body from all the junk food I’ve been eating.
However, is this the kind of diet where the weight stays off (assuming I return to a diet of about 2,000 calories after it and do moderate exercise). I’ve been warned about “fad” diets where, after the weight has been lost, you regain it immediately when you resume eating normally.
Hi Jess! If you don’t change eating habits long term, the weight will come back. This is more of a “reset” fast than a fast fix to weight loss, although if you’ve gained a few pounds during exam time and you normally eat healthy, the pounds should stay off afterwards. 🙂
Hi..I just saw your blog and its awesome.I want to start a 2 days smoothie fast tomorrow since its my first fast ever and u hav just motivated me
Great news Floxy – good luck!!
Hi, love this smoothie plan. Can eat anything else beside the smoothies? Like lunch or snack?
Feel free to eat what you want, Blanca! It’s just a guideline if you wanted to do a fast. 🙂
Hello and thanks for this wonderful website! I am currently on day 5 of a 21 day smoothly fast. When I embarked upon this journey I did it because I am seeking an answer to prayer, but have been blessed by the way I feel too, an added benefit! Thanks for your input and ideas. God bless you!
Thank you for stopping by and wishing your blessings Katie! I hope you find success on your smoothie fast – we’re cheering you on!!
Hi Tiffany
I have just come across your website as I am planning on starting a 5 day smoothie fast tomorrow. (To lose some bloat in time for a holiday!)
As I also have some gym sessions planned, do you think I also need to add protein? I want to keep it as natural as possible so wasn’t wanting to add protein powder. What are your thoughts on silken tofu?
Thanks,
Amy