How to Make Smoothies for the 21 Day Fix

I recently started the 21 Day Fix diet and wanted to be sure to continue to incorporate smoothies into my eating plans. You can make smoothies for the plan using their Shakeology method, which incorporates the use of a protein power, but that is honestly more expensive than necessary in my opinion. Instead, make smoothies that incorporate another protein source or a cheaper protein powder to help keep you full. Or, in the alternative, make a fruit and vegetable smoothie and eat a protein item separately (I like to pair a small vegetable based smoothie up with a hard boiled egg).

I haven’t previously listed 21 Day Fix container sizes with my smoothie recipes, so here is a little cheat sheet type of guide of ingredients with their container size. Mix and match these to your heart’s content! Then, I’ll also link to some recipes on this site with my modified ingredient list and container calculations.

The 21 Day Fix Smoothie Cheat Sheet Guide

To make a smoothie, pick a combo of ingredients that work with the container amounts that you want to use. Mix and match and have fun!  Most of these will work well with the small Nutribullet size. In a standard blender, just dump them all in and blend.  For example, you could use 2 purple containers and one red to make a strawberry banana smoothie with vanilla protein powder or Greek yogurt. I tend to prefer milk or soy milk over water for my liquid, and these count as yellow. Usually adding that amount to the Nutribullet fill line will count as one yellow container.  Toss in 6 almonds for half of a blue container if you want an extra boost to help fill you up. You can also add chia or flax which falls under the orange container.

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The following all are the equivalent of one purple (fruit) container:

  • 1 cup of any cut or frozen fruit
  • 1/2 large banana
  • 1 medium orange
  • 1 apple
  • 1/2 grapefruit
  • 2 kiwis
  • 1 peach

The following is the equivalent of one green (vegetable) container:

  • 1 cup of any cut, chopped, or frozen vegetable
  • 10 medium baby carrots
  • 2 medium tomatoes
  • 2 medium beets

The following is the equivalent of one red (protein) container:

  • 3/4 cup lowfat yogurt (I recommend Greek yogurt)
  • 1 scoop Shakeology or similar protein powder
  • 3/4 cup tofu

Watch out with milk and milk replacements, they count as yellow! Here are some equivalents for one yellow container:

  • 8oz Unsweetened soy milk
  • 6oz sweetened soy milk
  • 8 oz Lowfat milk
  • 16 oz Unsweetened almond Milk
  • 8oz sweetened almond milk
  • 12 oz unsweetened coconut milk
  • 8 oz sweetened coconut milk
  • 8 oz fruit juice
  • 16 oz coconut water
  • 6 oz rice milk

21 Day Fix Modified Smoothie Recipes

Here are 10 modified recipes with links to them on the site. I have modified the ingredients to fit the plan better and included the container amounts listed here. The recipes themselves explain their particular nutritional benefits but are often formulated for a larger cup size, so they differ slightly on their individual pages than from what I list here.

Don’t want to use a yellow container? Leave out the milk or milk substitute and replace it with water.  Flax, which is in many of my recipes, could also be omitted to save on using your orange container.

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Banana Berryicilous:   1/2  banana, 1/2 c blueberries, ground flax seed, almond milk = 1 purple, 1 yellow, 1/2 orange.

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Peachy Keen: 1 medium peach, ground flax seed, 6 unsalted almonds, 1/2 cup vanilla Greek yogurt, milk or almond milk = 1 purple, 1/2 blue, 1/2 orange, 1 red, 1 yellow.

High Protein Berry Blend: 1/2 cup fresh or frozen blueberries, 1/2 cup fresh or frozen blackberries, 1 kiwi, ground flax seed, 3/4 cup plain Greek yogurt, 8oz Coconut Milk = 1 1/2 purple, 1/2 orange, 1 red, 1 yellow.

Sunshine Smoothie: 5 baby carrots, 1 medium orange, juice of one lemon, 6 oz unsweetened coconut milk = 1/2 green, 1 purple, 1/2 yellow.

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Cucumber Cooler: 1 medium cucumber, juice of one lemon, 1 pear, 3/4 c plain Greek yogurt, water to the fill line=1 green, 1 purple, 1 red.

Green Protein Machine:  1 cup baby spinach leaves, 1 apple, juice of one lime, 3/4 cup plain Greek yogurt, skim milk = 1 green, 1 purple, 1 red, one yellow

Fruity Kale Smoothie: 1 cup kale, 1 banana, 1/2 apple, 1 cup frozen grapes, water = 1 green 1 1/2 purple

Bloody Mary Smoothie (sans alcohol): 1/2 cup low sodium tomato juice, 1 small tomato, 1/2 cup cucumber, juice of one lemon, dash Sriracha sauce, 1tsp. Worcestershire sauce, 5 ice cubes = 2 green  (I’m counting the sriracha and Worcestershire as freebies and the tomato juice as a veggie).

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Ginger Apple Carrot Smoothie: 1 T grated ginger, 5 baby carrots, 1 apple, juice of one lemon, 1/2 tsp cinnamon, 1/4 tsp allspice,  1/4 tsp nutmeg, water to fill line = 1/2 green, 1 purple.

Green Tea Vegetable Smoothie (one of our most popular recipes):  3 Broccoli Florets, 2 Cauliflower Florets, 2 Pineapple Spears, Green tea to the fill line = 1 green and 1 purple.

If you are interested in other smoothie diet options, we also have these posts:

10 Awesome Smoothies for Weight Loss

Top Diet Smoothie Recipes

The 10-Day Smoothie Cleanse

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Source: https://allnutribulletrecipes.com/how-to-make-smoothies-for-the-21-day-fix/

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About the Author: Thien Bao

Hello, my name is ThienBao. I am a freelance developer specializing in various types of code.