Ambitious Kitchen's 7-Day

Smoothie Challenge
Hi!
My name is Monique Volz and I’m the founder of Ambitious Kitchen,
a recipe and wellness site devoted to inspiring you in and out of the
kitchen. Currently, I live in Chicago with my husband, our toddler
and newborn. My passions include cooking and baking, fitness,
hunting for vintage rugs, and of course, a good Netflix binge.

I’m SO excited to share my incredible 7-Day Smoothie Challenge

with all of you! This challenge has tips, tricks and guides for making
amazing smoothies. You’ll learn:

• The best way to boost the nutrients and add veggies to smoothies
• How to naturally sweeten your smoothies
• The fastest, easiest way to clean your blender
• And more!

Start off with this free download that includes 7 of my very best
smoothie recipes to make each day of the week. Then be sure to s t ay c o n n e c t e d

check your inbox every day this week to get simple tips and tricks
for making perfect smoothies every time.
ambitiouskitchen.com
And drumroll...stay tuned for a BONUS, email-only smoothie on the last
day of the challenge!
Sign up to receive emails
Please note that this amazing 7-Day Smoothie Challenge is not meant from me here
to replace your normal meals. Instead, these recipes are the perfect
way to add more fruits & veggies into your day, enjoy a nourishing
and hydrating breakfast or snack, and gain confidence when making
smoothies at home.

All of these smoothie recipes are filled with nutrients from fruits,
veggies and mix-ins. Did I mention they taste DELICIOUS?

I hope you love this fun & FREE 7-Day Smoothie Challenge. We love
xoxo,
seeing what you make from AK so be sure to upload your smoothie
photos on social and and tag #AKSmoothieChallenge!
Monique
7-Day Smoothie Challenge | 2
 The best part about making refreshing,
delicious smoothies? They're easy to customize
with ingredient swaps and your favorite
Make These nutritional boosters.

Smoothies Add these superfoods to any smoothie:

Your Own FLAXSEED MEAL: this is one of my favorite

ingredients to add to smoothies for a little boost
of fiber and minerals, and is especially great for
nursing mamas as flaxseed can help increase milk
supply. Usually a tablespoon is plenty! Here's a
brand I love.

CHIA SEEDS: feel free to add in a tablespoon of

chia seeds to your smoothie for a boost of healthy
fats, omegas and fiber.

HEMP SEEDS: if you’ve been wondering what

to do with those hemp seeds lurking in your
cupboard, feel free to throw a tablespoon into your
smoothie for a boost of healthy fats, iron, omegas
and minerals.

PROTEIN: make this a post-workout smoothie

and boost the protein by adding 1/2 cup greek
yogurt or 1 scoop of your favorite protein powder. I
recommend Vital Protein collagen peptides or
Four Sigmatic Protein Powder.

VEGGIES: a few cups of raw spinach or kale

add iron and fiber and tons of vitamins to your
smoothie. Feel free to throw in a cup of frozen
cauliflower to add fiber and creaminess, too!

(Continued on next page)

7-Day Smoothie Challenge | 3

HEALTHY FATS: easily add healthy fats to your
smoothie with a tablespoon of your favorite nut
butter, tahini or sunflower seed butter.

NUTRIENT DENSE POWDERS & SPICES:

try adding in a tablespoon of cacao powder or a
teaspoon of cinnamon or matcha for flavor and
nutrition. A hunk of fresh ginger root or fresh
turmeric has wonderful anti-inflammatory and
digestive benefits, too!

HOMEMADE GRANOLA: if you haven’t tried my

famous granola recipe, it’s a must! Top your next
smoothie or smoothie bowl for some crunch and
additional healthy fats.

Out of an ingredient? Try these simple ingredient swaps:

For spinach kale

For mango pineapple or peaches

For yogurt additional milk, dairy free yogurt or avocado

For banana pitted Medjool dates (1 ripe banana = 2-3 large pitted Medjool dates)

For berries try any mix of cherries, strawberries, raspberries or blueberries

For frozen cauliflower ice

7-Day Smoothie Challenge | 4

Contents

Grocery List 6

Almond Cherry Smoothie 7

Get Your Greens In Smoothie 9

Good Morning Coffee Lover's Smoothie 11

Peanut Butter Blueberry Banana Smoothie 13

Snickerdoodle Tahini Date Smoothie 15

Cinnamon Sweet Potato Pie Smoothie 17

3-Ingredient Pineapple Mango Smoothie 19

7-Day Smoothie Challenge | 5

Grocery List
Below you’ll find a grocery list of everything you’ll For the frozen produce items below, feel free to
need to make each smoothie during the week. buy already-frozen produce, or simply slice or cube
As a friendly reminder, this smoothie challenge fresh produce and freeze it overnight before using
is meant for 1 person, but you can double each it in each recipe.
recipe to serve 2. Be sure to check your freezer,
refrigerator and cupboards for ingredients before And finally, check out all of our favorite kitchen
going to the store (or ordering them!) You may tools, utensils and essentials here.
find that you have more supplies than you think
— especially pantry staples. Be sure to also look
at each recipe itself to make any swaps you might
need.

Fresh Produce Pantry Staples Milk & Dairy

1 bag of spinach (about 4 Q Almond butter 1 carton unsweetened
Q
cups) Q almond milk (or dairy free
Q Peanut butter
Q 1/2 avocado milk of choice)
Q Tahini 1/2 cup plain greek yogurt
Q 1 inch knob of ginger Q
Q Vanilla extract (or dairy free yogurt)
Q Almond extract 3/4 cup brewed coffee (or
Q
Cacao powder (or cold brew coffee)
Frozen Produce
Q unsweetened cocoa 1 1/4 cup light coconut
powder) Q milk from the can or
Q 4 frozen ripe bananas
carton
Q Medjool dates
1 cup frozen cherries (or a
Q
cherry berry mix) Q Ground cinnamon
Optional Nutritional
1 cup frozen blueberries Q Ground nutmeg
Q Boosters
(or mixed berries)
Q Ground cloves
Q 1 3/4 cup frozen pineapple Your favorite protein
Q
powder
Q 1 cup frozen mango
Q Collagen peptides
1 cup frozen cubed sweet
Q Flaxseed meal
Q potato or butternut
squash Q Hemp seeds
1 1/2 cups frozen Q Chia seeds
Q
cauliflower
Q Gluten free rolled oats

7-Day Smoothie Challenge | 6

 DAY 1

Almond Cherry Smoothie

Almond Cherry Smoothie
Bright and refreshing cherry smoothie with gorgeous tart cherries, creamy almond butter and a hint of
almond extract. This smoothie truly tastes like your favorite cherry garcia ice cream. Add a cup or two of
spinach for iron, greens + extra fiber!

Ingredients Nutrition

1 ripe banana, preferably
frozen
1 cup frozen cherries (or
a cherry and berry mix is
great!)
2 cups organic spinach
1 tablespoon almond butter
1/4 teaspoon almond extract Serving size: 1 smoothie
1/2 cup unsweetened almond Calories: 326cal
milk (or dairy free milk of
Fat: 10.1g
choice)
Saturated fat: 0.9g
Optional add-ins:
Carbohydrates: 56.2g
1 scoop your favorite
protein powder Fiber: 11.9g

1 teaspoon vanilla extract 1 tablespoon cocoa or Sugar: 32.7g

cacao powder
Protein: 7g

Instructions:

1. Add all ingredients to a high powered

blender and blend until smooth and creamy.
Add more milk if necessary. Serves 1. Feel free
to double the recipe to serve 2!

see i t on the blog 7-Day Smoothie Challenge | 8

 DAY 2

Get Your Greens in Smoothie

Get Your Greens in Smoothie
The best green smoothie you’ll ever make is packed with greens from spinach and healthy fats from creamy
avocado. This smoothie is great for digestion thanks to ginger and full of delicious, tropical fruit flavors.

Ingredients Nutrition

1 cup frozen pineapple 1 cup unsweetened almond Serving size: 1 smoothie

chunks milk (or dairy free milk of
Calories: 311cal
choice)
1/2 cup frozen mango
Fat: 16.8g
chunks Optional add-ins:
Saturated fat: 1.9g
1/2 medium ripe avocado 1 tbsp hemp seeds
Carbohydrates: 40.6g
1 inch knob of ginger, peeled 1 tbsp flaxseed meal
Fiber: 10.9g
2 cups organic spinach
Sugar: 22.8g

Protein: 5.5g

Instructions:

1. In a large high-powered blender, add in all

ingredients and blend on high for 1-2 minutes
or until all ingredients are well combined.
If necessary, add in more milk to thin the
smoothie and blend again. Serves 1.

see i t on the blog 7-Day Smoothie Challenge | 10

 DAY 3

Good Morning
Coffee Lover's Smoothie
Good Morning Coffee Lover's Smoothie
Coffee lovers: this smoothie is for you! Rich flavors of coffee and chocolate are mixed with creamy peanut
butter for a decadent tasting smoothie that sneaks in veggies and protein.

Ingredients Nutrition

3/4 cup brewed coffee,
cooled in fridge (or cold
brew coffee)
1 frozen medium ripe
banana
1 teaspoon vanilla extract
1 tablespoon natural peanut
butter (or nut butter of
choice)
3/4 cup frozen cauliflower
(or 1/2 cup ice)
1/4 cup cup unsweetened Serving size: 1 smoothie
almond milk (or dairy free
Calories: 292cal
milk of choice)
Fat: 9.7g
1/2 tablespoon cacao powder
(or use unsweetened cocoa Saturated fat: 1.5g
powder)
Carbohydrates: 37.5g
1 serving collagen peptides
Fiber: 9.4g
(or your favorite protein
powder) Sugar: 16.9g
Protein: 17.7g

Instructions:

1. In a large high-powered blender, add in all

ingredients and blend on high for 1-2 minutes
or until all ingredients are well combined. If
necessary, add in more almond milk to thin the
smoothie. Makes 1 smoothie.

see i t on the blog 7-Day Smoothie Challenge | 12

 DAY 4

Peanut Butter Blueberry

Banana Smoothie
Peanut Butter Blueberry Banana Smoothie
Your favorite peanut butter and jelly just got a delicious smoothie makeover. Blend juicy blueberries (or
your favorite berry) with sweet banana and creamy peanut butter for a delicious smoothie you’ll make
again and again.

Ingredients Nutrition

1 ripe medium banana Optional add-ins: Serving size: 1 smoothie

(frozen if you prefer)
1 cup frozen blueberries
1 tablespoon peanut butter
(or any nut butter you’d like)
1 cup unsweetened almond
milk (or dairy free milk of
choice)
(without toppings)
1 scoop your favorite protein
powder Calories: 304cal
1 tablespoon chia seeds Fat: 12.2g
1 tablespoon flaxseed meal Saturated fat: 1.2g
Carbohydrates: 50.3g
Fiber: 9.8g

Sugar: 29g

Protein: 6.9g

Instructions:

1. Add all ingredients to a blender and blend

until smooth. Top with granola, a drizzle
of peanut butter and extra frozen or fresh
blueberries and banana slices. Serves 1. Double
the recipe to serve 2.

see i t on the blog 7-Day Smoothie Challenge | 14

 DAY 5

Snickerdoodle Tahini Date Smoothie

Snickerdoodle Tahini Date Smoothie
Warming vanilla, cinnamon and dates give this smoothie a true snickerdoodle flavor! It packs in a boost
of veggies from cauliflower for a unique and delicious smoothie you’ll love. No bananas required!

Ingredients Nutrition

3 pitted large Medjool dates
(1/4 cup packed pitted
Medjool dates)
1 cup unsweetened almond
milk (or dairy free milk of
choice)
3/4 cup frozen cauliflower
1 tablespoon tahini
1/2 teaspoon vanilla extract
1/4 teaspoon cinnamon Serving size: 1 smoothie
Optional add-ins: Calories: 310cal
1 tablespoon cacao powder Fat: 11.3g
1 scoop your favorite protein Saturated fat: 1.2g
powder
Carbohydrates: 54.8g
1 tablespoon flaxseed meal
Fiber: 9.1g
1/4 cup gluten free rolled
Sugar: 40.3g
oats
Protein: 6.6g

Instructions: 2. Next add all ingredients to a high powered

1. First soak your pitted dates in 1 cup of very
warm water for at least 5 minutes. This will
help them soften up and perfect for blending.
While the dates are soaking you can get all your
other ingredients out, measured and ready.
blender: pitted dates, almond milk, cauliflower,
tahini, vanilla extract and cinnamon. Feel free
to add any optional add-ins to your smoothie
if you’d like. Blend until smooth, adding more
almond milk to thin, if necessary. Pour into a
glass and enjoy! Serves 1. Feel free to double
the recipe to serve 2.

see i t on the blog 7-Day Smoothie Challenge | 16

 DAY 6

Cinnamon Sweet
Potato Pie Smoothie
Cinnamon Sweet Potato Pie Smoothie
All of the cozy flavors of sweet potato pie blended up in a creamy, filling smoothie. This vitamin and
protein-packed smoothie has plenty of wonderful spices and makes the perfect breakfast or snack. Out of
sweet potato? Use butternut squash or pumpkin!

Ingredients Nutrition

1 cup frozen cubed sweet 1 tablespoon almond butter Serving size: 1 smoothie
potato (or sub frozen cubed or pecan butter
Calories: 357cal
butternut squash)
1 teaspoon vanilla extract
Fat: 9.7g
1 frozen banana
1/2 teaspoon ground
Saturated fat: 0.9g
3/4 cup unsweetened cinnamon
almond milk (or dairy free Carbohydrates: 49.3g
Pinch of nutmeg
milk of choice)
Fiber: 7.8g
Pinch of ground cloves
1/2 cup plain greek yogurt
Sugar: 22.4g
(dairy free if desired)
Protein: 18g

Instructions:

1. In a large high-powered blender, add in all

ingredients and blend on high for 1-2 minutes
or until all ingredients are well combined. If
necessary, add in more almond milk to thin
the smoothie. If desired, drizzled with almond
butter and sprinkle with your favorite granola.
Makes 1 smoothie.

see i t on the blog 7-Day Smoothie Challenge | 18

 DAY 7

3-Ingredient Pineapple
Mango Smoothie
3-Ingredient Pineapple Mango Smoothie
You’re just three ingredients away from tropical, refreshing smoothie paradise! This wonderful pineapple
mango smoothie is blended with creamy coconut milk and tastes like a piña colada on the beach.

Ingredients Nutrition

1 cup frozen mango chunks Optional add-ins: Serving size: 1 smoothie

3/4 cup frozen pineapple 1 cup spinach Calories: 336cal

chunks
1 tablespoon chia seeds Fat: 17.6g
1 1/4 cup light coconut milk
1 scoop your favorite protein Saturated fat: 15.2g
powder
Carbohydrates: 39.2g

Fiber: 3.4g

Sugar: 25.5g

Protein: 1.4g

Instructions:

1. In a large high-powered blender, add in all

ingredients and blend on high for 1-2 minutes
or until all ingredients are well combined. If
necessary, add in more coconut milk to thin
the smoothie. Makes 1 smoothie.

see i t on the blog 7-Day Smoothie Challenge | 20

Copyright © 2021 Ambitious Kitchen. All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written
permission of the publisher, except for the use of brief quotations in a book review. This book contains intellectual property owned by Ambitious Kitchen, including trademarks,
copyrights, proprietary information, and other intellectual property. You may not modify, publish, transmit, participate in the transfer or sale of, create derivative works from,
distribute, display, reproduce or perform, or in any way exploit in any format whatsoever any of the book or service, content or intellectual property, in whole or in part, without
our prior written consent.

Nutritional Information Disclosure:

The recipes contained in this book have been created for the ingredients and techniques indicated. The Publisher is not responsible for your specific health or allergy needs that
may require supervision. Nor is the Publisher responsible for any adverse reactions you may have to the recipes contained in the book, whether you follow as written or modify
to suit your personal dietary needs or tastes. Nutritional information included as part of this cookbook is an estimate and provided as a courtesy. Although we’ve attempted to
provide accurate data, this information is not a guarantee. Nutritional information was calculated with the help of online calculators. Varying factors such as product types and
the way the ingredients are processed change the effective nutritional information in any given recipe. To obtain the most accurate representation of the nutritional information
in a recipe, you should calculate the nutritional information with the ingredients and quantities actually used or substituted in your recipe.

Any application of the recommendations set forth in this meal plan is at the reader’s discretion and sole risk. Please consult with your physician before beginning any new nutrition
program. The information provided within is intended to be general information and does not include specific individualized information nor is it intended as medical advice. The
information in this guide has not been evaluated by the FDA and is not intended to treat, diagnose, cure or prevent any disease, metabolic disorder or health problem. Do not rely
on any information gathered herein as a substitute for medical advice or consultation with a medical professional.