5 D A Y

Smoothie
C H A L L E N G E

A U T U M N B A T E S , M S , C C N , C P T
Welcome!
Welcome to the AENpeeps!
My name is Autumn and I'm a
Certified Clinical Nutritionist
and creator of the Complete
Intermittent Fasting Bundle
Meal Plans. I use smoothies
with my Intermittent Fasting
routine as a fast and easy
option to pack in the protein,
fat and fiber needed to prevent
sugar cravings and reduce
hunger.
Smoothies can be a simple
meal for when you're on the go,
have a busy schedule or
when you're craving something
slightly sweet.
When done the right way,
smoothies can provide the
nutrients needed to allow the
body to more easily tap into fat
burning mechanisms by not
greatly spiking the storing
hormone insulin.
With this free smoothie
challenge, we're focusing on
making one small (but
significant!) adjustment to your
break-fast or lunch routine.
The goal is to introduce you to
smoothies done the right way
so that you can always have a
convenient and tasty meal that
also helps you with your weight
loss or wellness goals ready to
go.
You may be amazed by what
changing just one meal can do
to your energy levels, satiety
and overall satisfaction. Let's
do this!
xx
Autumn
Smoothie Challenge
Guidelines

Choose 1 smoothie everyday

for 5 days
We're all starting on Monday! Make sure to
grab your ingredients and get organized
with the tips on the next page.

Drink your smoothie as either

your break-fast or lunch.
These smoothies are designed to act as a
meal. Each one is packed with the protein,
fat and fiber to help keep you satisfied. If
you find that you're still hungry, try adding
an extra 1-2 Tbsp. of fat (ex: nut butter,
chia seeds, etc.) to your smoothie.

Mix and match your

smoothies to your liking.
You can pick one smoothie to have for all
5 days or test out a different smoothie
everyday. The choice is yours!
Smoothie Challenge
tips + tricks

Grab your ingredients.

Some of these ingredients might be new to
you, so you'll want to make sure you have
them on hand before the Challenge starts.
Thankfully, when you buy items such as
coconut butter or chia seeds, one bag or
carton can last for multiple weeks, if not
months! Check out my favorite brands for
each ingredient with THIS blog post.

Short on time? Prep your

smoothie!
Many AENpeeps will prep their smoothies in
mason jars for the week and stash them in
their fridge. This makes whipping up your
smoothie a matter of pouring the ingredients
into the blender and turning it on!

Not a fan of protein powder?

When you see protein powder in a recipe,
you can feel free to swap this out for 1 cup
of full-fat greek yogurt as a simple protein
swap. Same goes for vice versa!
 LET'S GET

social
You can continue learning and nerding out over Nutrition with me and the rest of the
AENpeeps through Facebook, YouTube, Instagram and the weekly newsletter! Check out
the details and stay in the loop below!

YouTube
Get your weekly dose of nerdy nutrition deets
on the Autumn Elle Nutrition YouTube
Channel.
Head over HERE to stay in the loop.

Instagram
Share your journey by tagging your photos
with the hashtags #AENpeeps. I'll also be
going live on my personal account
throughout the Challenge
@autumnelle_nutrition.

Weekly Newsletter
Stay in the loop with your weekly Monday
nutrition newsletter! Get the deets on
upcoming challenges, new recipes, insider
tips and more!
Head over HERE to subscribe.

Facebook Group
This is where you can share your experience,
nerd out with other AENpeeps and have an
impact on future Programs, content and
cookbooks that I release through your input!
Join the AENpeeps HERE!
 SUPER EASY INGREDIENT

swaps
Below are common ingredients within the smoothies, as well as the swaps you can use.
These swaps can go both ways, too! For example, if a recipe calls for 2 Tbsp. of coconut
butter, you can swap it out for 2 Tbsp. of almond butter or 2 Tbsp. of peanut butter.

1/2 Frozen Banana 1/2 cup frozen cauliflower

rice
1/2 cup other frozen berries
1/2 avocado
1/4-1/2 cup frozen coconut
1/2 cup ice

2 Tbsp. Peanut Butter

2 Tbsp. almond butter
2 Tbsp. coconut butter
4 Tbsp. chia seeds
4 Tbsp. flax seeds
3 Tbsp. hemp seeds

Coconut Milk
unsweetened almond milk
unsweetened hemp seed
milk
unsweetened cashew milk
water

1 Cup Greek Yogurt

1 serving vanilla,
unsweetened or chocolate
protein powder (NOT
collagen. Check out my
favorite brands HERE.)
 5 DAYS OF

Smoothies
This is the smoothie plan that I'll be following,
but feel free to mix and match your smoothies
throughout the week!

Vanilla Coconut Latte Smoothie

Plant Protein, Almond Milk, Peanut Butter, Super Grains,
MON Cocoa, Apple Juice, Bananas

Turmeric Pineapple Smoothie

Plant-Based Protein, Kale, Mango Juice Blend, Bananas, Apple
TUE Juice, Almonds

Strawberry Mint Mojito Smoothie

Acai, Apple Juice, Blueberry Juice Blend, Vanilla Protein
WED
Blend, Turbinado

Chocolate Collagen PB Smoothie

THU Kale, Apple Juice, Kiwi Juice Blend, Bananas, Electrolyte Mix

Blueberry Hemp Smoothie

Carrots, Orange Juice, Apple Juice, Strawberries, Bananas,
FRI Electrolyte Mix
 Vanilla Coconut

Latte Smoothie
If you're a coffee fan, you'll love breaking your fast with this latte
inspired smoothie! If you're on the more carbohydrate sensitive side,
you can swap the banana for 1/4-1/2 cup frozen coconut.

Serves 1

INGREDIENTS

5 oz. brewed coffee, cooled

5 oz. unsweetened coconut or nut milk
(not oat milk)
1 serving vanilla protein powder (check
out my go-to protein powders HERE)
2 Tbsp. coconut butter
1 Tbsp. chia seeds
1/2 frozen banana

Blend all ingredients until smooth.

01 Optional to top with 1-2 Tbsp. cacao
nibs or 2-3 Tbsp. toasted coconut
flakes (unsweetened).

Nerdy note: oat milk tends to be much higher in starches than nut milks, Just 10oz. of

oat milk has about 20 grams of starch, making it not a great option if you're more

carbohydrate sensitive.
 Strawberry Mojito

Smoothie
If you like the added flavor of vanilla protein powder, but you prefer
using greek yogurt as your protein, you can do half and half! Just add
1/2 serving vanilla protein and 1/2 cup unsweetened greek yogurt for
the protein ingredient.

Serves 1

INGREDIENTS

10 oz. unsweetened coconut milk or nut

milk
1 cup unsweetened, full-fat greek
yogurt OR 1 serving vanilla protein
powder
1/4 cup fresh mint
1/2 cup frozen strawberries
2 Tbsp. chia seeds
1 Tbsp. coconut butter

Blend all ingredients until smooth.

01 Optional to top with 1-2 Tbsp. cacao
nibs or 2-3 Tbsp. toasted coconut
flakes (unsweetened.)

Nerdy note: chia seeds provide significant sources of both fat and fiber. Just 2 Tbsp.

contains around 7 grams of fiber to help keep you satisfied!

Turmeric Pineapple

Smoothie
This smoothie is featured from the Complete Intermittent Fasting
Bundle! The addition of ginger and turmeric help to add some anti-
inflammatory action to this tropical-esque smoothie.

Serves 1

INGREDIENTS

10 oz. unsweetened coconut milk or nut

milk
1/2 cup frozen pineapple
1 serving vanilla protein powder OR 1
cup unsweetened, full-fat greek yogurt
1 Tbsp. coconut butter
1 Tbsp. flax or chia seeds
1/2 tsp. ground ginger
1 tsp. ground turmeric
pinch of black pepper

Blend all ingredients until smooth.

01 Optional to top with 1-2 Tbsp. cacao
nibs or 2-3 Tbsp. toasted coconut
flakes (unsweetened).

Nerdy note: the pinch of black pepper helps to boost absorption of the active

anti-inflammatory compound in turmeric (called curcumin) by as much as 2000%.(1)

Chocolate Collagen

PB Smoothie
This smoothie might not have that deep, dark chocolate look, but it's
PACKED with chocolate-y peanut butter-y goodness. Allergic to
peanut butter? You can swap this out for almond or coconut butter!

Serves 1

INGREDIENTS

10 oz. unsweetened coconut milk or nut

milk
1 serving chocolate collagen powder
1 cup unsweetened full-fat greek yogurt
OR 1 serving chocolate protein powder
1/2 frozen banana OR 1/4-1/2 cup
frozen coconut (if carb sensitive)
2 Tbsp. peanut butter
1 Tbsp. flax seeds
1/4 tsp. cinnamon

Blend all ingredients until smooth.

01 Optional to top with 1-2 Tbsp. cacao
nibs or 2-3 Tbsp. toasted coconut
flakes (unsweetened).

Nerdy note: Adding collagen alongside your usual protein can help to boost satiety

(and therefore help to prevent snacking) even further. (2)

 Blueberry Hemp

Smoothie
This is the OG Complete Intermittent Fasting Bundle smoothie ~ the
fan fave for over 3 years!

Serves 1

INGREDIENTS

10 oz. unsweetened coconut milk or nut

milk
1 serving vanilla protein powder OR 1
cup unsweetened, full-fat greek yogurt
1/4 cup frozen blueberries
1/2 frozen banana OR 1/4-1/2 cup
frozen coconut (if carb sensitive)
2 Tbsp. coconut butter
1 Tbsp. hemp seeds
1 Tbsp. chia seeds

Blend all ingredients until smooth.

01 Optional to top with 1-2 Tbsp. cacao
nibs or 2-3 Tbsp. toasted coconut
flakes (unsweetened).

Nerdy note: Hemp seeds contain a complete source of plant-based protein as well as

anti-inflammatory omega-3 fatty acids.

 Bundle Up!
Gain access to 100+ additional recipes, 6 individualized protocols, 8 weeks of meal-by-meal
planning and MORE with the Complete Intermittent Fasting Bundle!

Don't miss out! Grab everything you need to maximize your potential HERE.

Ron
"My goal was 40 lbs by July 25, 2020 and
a total of 70 lbs by the end of 2020. On
July 17, 2020 I was down 71 lbs...I’m
getting some of my old swagger back"

Jennifer
"My gratitude for Autumn and her program is
unending. I can't thank her enough for creating a
program that breaks down the process of
intermittent fasting in a way that was easy to
understand and follow. I wouldn't have been able to
meet my fitness goals without her."
 Resources
1. Turmeric + Black Pepper
2. Collagen + Satiety

DISCLAIMER: THE AUTHOR IS NOT A DOCTOR. THE ADVICE THE AUTHOR PROVIDES HEREIN
IS BASED ON YEARS OF PRACTICAL APPLICATION, EXPERIMENTING WITH HER OWN HEALTH
AND PHYSIQUE AS WELL AS THE CLINICAL NEEDS OF OTHERS. ANY RECOMMENDATIONS
THE AUTHOR MAY MAKE TO YOU REGARDING DIET, INCLUDING SUPPLEMENTS AND
HERBAL OR NUTRITIONAL TREATMENTS MUST BE DISCUSSED BETWEEN YOU AND YOUR
DOCTOR(S) TO ENSURE PROTECTION FOR CLIENT AND AUTHOR.