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60
UP TO 3LBS (1.5KG)
WEEKLY WITH
DELICIOUS
SMOOTHIES!
SMOOTHIES
FOR
WEIGHT
LOSS
By Slimmer wi Ci a
COPYRIGHT
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DISCLAIMER
Disclaimer:
The information contained within this book does not provide medical
advice, diagnosis, treatment or replace a one-on-one relationship with
a quali ed healthcare professional. You should always seek the advice
of your doctor or other quali ed health care provider before beginning
a new health care regime. The recipes in this book are not formulated
to suit any medical conditions, nutrient de ciencies, allergies or any
other food related health problems. The authors cannot guarantee
that the recommendations provided in this book will provide you with
the bene ts mentioned. Causes for being overweight or obese vary
f rom person to person. Whether genetic or environmental, it should be
noted that food intake, rates of metabolism and levels of exercise and
physical exertion vary f rom person to person. This means weight loss
and wellbeing results will also vary f rom person to person. Although
the authors have attempted to provide accurate nutritional
information with the recipes, they should only be viewed as estimates
and not as a guarantee. Varying factors such as product types or
brands purchased, natural uctuations in f resh produce, and the way
ingredients are processed change the effective nutritional information
in any given recipe. Under no circumstances will the authors be
responsible for any loss or damage resulting for your reliance on
nutritional information. The authors shall have neither liability nor
responsibility to any person with regards to any loss or damage caused
by the ideas, advice, suggestions, information or recommendation of
any products contained in this book. Should you decide to follow the
advice provided in this book, you shall do so at your own risk. By
reading this book, you agree to be legally bound to all the statements
made above.
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CONTENTS
Table Of Contents
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CONTENTS
Blueberry Mornings 21
Heavenly Salted Caramel 21
Early Riser Energizer 22
Tropical Crunch 22
Apple Pie Slice 23
Vanilla Peach Berry 23
Creamy Avocado Kale 24
Banana Bread Bliss 24
Mint Choc Chip “Icecream” Shake 25
Avocado Green Tea 25
Key Lime Pie 26
Tropical Protein Bomb 26
Cinnamon Crunch Boost 27
Strawberries & Cream 27
Choco coffee 28
Light Lunch 28
Peach Vanilla 29
Cinnamon Roll 29
Peanut Butter & Jelly 30
Citrus Summer 30
Sunny Monday 31
Breakfast Grape Granola 31
Mango Green Tea 32
Choc Peanut Butter Banana 32
Mango Tropical Energy 33
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CONTENTS
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INTRODUCTION
Usually smoothies are viewed as just a beverage or snack, but they can
actually offer a complete meal if made with the right balance of
ingredients. A meal replacement smoothie has been designed so it can
be consumed instead of your traditional breakfast, lunch or dinner.
Meal replacement smoothies provide suf cient calories and nutrients
to not only satisfy your hunger but to also meet all of your nutritional
requirements. Meal replacement smoothies are simple to make, but
with all the power of a full meal!
Many people also do not have the time to make varied healthy meals,
so they become stuck in the cycle of having the same boring chicken
and broccoli day in day out....and they enivitably end up quiting their
diet. With 60 different and delicious meal replacement recipes to
choose f rom, you will never be bored!
Meal replacement smoothies are also amazing for your health, they are
packed with vitamins and minerals which will not only help slim your
waistline, but improve your energy levels and make your skin glow! I
challenge you to incorporate these smoothies daily for two weeks, and
you will already notice the differences in how you feel and how your
body looks!
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INTRODUCTION
How can these meal replacement smoothies help with weight loss?
There have been many trials and studies that have shown that people
do lose weight with smoothies. But how exactly can they help?
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INTRODUCTION
What most people do not realize is that no matter how much or how
little they eat, if they aren’t consuming nutrients, their metabolism
shuts down and their body goes into stress mode. This means it is
more dif cult to burn fat, despite diet and exercise. Smoothies provide
your body with all sorts of much needed nutrients which in turn keep
your metabolism awake and raring to go. You can shed a great deal of
weight just f rom drinking smoothies made with the right ingredients.
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INTRODUCTION
Now you are familiar with all the wonderful bene ts of these meal
replacement smoothies, I bet you are keen to make your rst recipe!
Please note that all of the following recipes are for one serving
These recipes can be prepared using any blender, but the best
consistency will be achieved when using a high powered blender (I
used a 1500W blender to make all these recipes).
When a recipe calls for f rozen f ruit, remember to wash/peel and chop
the f ruit up before f reezing. Ever tried peeling a f rozen banana? It’s not
fun.
When purchasing dairy products such as milk and yogurt, always buy
the best quality you can afford. I recommend using organic or rBGH-
f ree dairy products.
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RECIPES
Cranberry Crisp
1 cup cranberry juice (8 oz | 240ml)
½ cup f rozen raspberries (2.6 oz | 75g)
½ cup greek yogurt (4.8 oz | 135g)
½ banana
½ tsp vanilla extract
Stevia to taste
Blend all ingredients together
Calories 380 | Protein 31g | Carbs 38g | Fibre 5g | Sugar 21g | Fat 14g
Fruit Sunshine
½ cup orange juice (4 oz | 120ml)
1 large banana
Silken tofu (3 oz | 85g)
½ cup pineapple (2.9 oz | 82g)
Blend all ingredients together
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RECIPES
Calories 343 | Protein 17g | Carbs 52g | Fiber 13g | Sugar 36g | Fat 10g
Calories 434 | Protein 31g | Carbs 37g | Fiber 7g | Sugar 16g | Fat 19g
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RECIPES
Raspberry Coconut
1 cup coconut milk (8 oz | 240ml)
1 f rozen banana
1 cup f rozen raspberries (5.3 oz | 150g)
1 tbsp chia seeds
1 tsp coconut oil
1 tbsp desiccated coconut akes
Blend all ingredients together
Calories 364 | Protein 6g | Carbs 50g | Fiber 18g | Sugar 20g | Fat 18g
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RECIPES
Mango Creamsicle
1/ cup coconut milk (4 oz | 120ml)
Cashews (1.7 oz | 50g) soaked overnight
1 cup f rozen mango (5.3 oz | 150g)
½ cup fat f ree natural yogurt (4.4 oz | 125g)
½ tsp vanilla extract
Blend all ingredients together
Calories 412 | Protein 15g | Carbs 46g | Fiber 3g | Sugar 34g | Fat 22g
Calories 217 | Protein 12g | Carbs 36g | Fiber 3g | Sugar 30g | Fat 4g
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RECIPES
Strawberry Honey
½ cup skim milk (4 oz | 120ml)
½ cup low fat cottage cheese (4.4 oz | 125g)
1 cup f rozen strawberries (5.3 oz | 150g)
1 tbsp honey
1 tsp vanilla extract
3 icecubes
Blend all ingredients together
Calories 202 | Protein 18g | Carbs 32g | Fiber 4g | Sugar 28g | Fat 1g
Calories 323 | Protein 10g | Carbs 67g | Fiber 8g | Sugar 33g | Fat 4g
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RECIPES
Blueberry Muf n
1 cup coconut milk (8 oz | 240ml)
½ cup f rozen blueberries (2.6 oz | 75g)
1 scoop vanilla protein powder (0.9 oz | 25g)
2 tbsp maple syrup
2 tbsp low fat cream cheese
½ tsp vanilla extract
Blend all ingredients together
Calories 354 | Protein 24g | Carbs 41g | Fiber 3g | Sugar 36g | Fat 11g
Calories 522 | Protein 19g | Carbs 70g | Fiber 8g | Sugar 36g | Fat 21g
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RECIPES
Strawberry Shortcake
½ cup skim milk (4 oz | 120ml)
2 tbsp low fat cream cheese
1 cup f rozen strawberries (5.3 oz | 150g)
Cashews (0.7 oz | 20g) soaked overnight
2 tbsp instant oats
1 tsp vanilla extract
Pinch ground cinnamon
1 tbsp honey
Blend all ingredients together
Calories 385 | Protein 13g | Carbs 53g | Fiber 4g | Sugar 33g | Fat 16g
Calories 205 | Protein 10g | Carbs 34g | Fiber 2g | Sugar 29g | Fat 4g
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RECIPES
Gingerbread Oatmeal
1 cup skim milk (8 oz | 240ml)
2 tbsp chia seeds
¼ cup instant oats (1 oz | 30g)
¼ tsp ground ginger
¼ tsp mixed spice (or pumpkin pie spice)
2 tbsp maple syrup (grade B preferable)
Blend all ingredients together
Calories 378 | Protein 13g | Carbs 60g | Fiber 13g | Sugar 32g | Fat 8g
Calories 293 | Protein 30g | Carbs 29g | Fiber 3g | Sugar 25g | Fat 7g
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RECIPES
Calories 283 | Protein 25g | Carbs 27g | Fiber 4g | Sugar 5g | Fat 10g
Calories 579 | Protein 15g | Carbs 76g | Fiber 13g | Sugar 23g | Fat 26g
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RECIPES
Calories 383 | Protein 24g | Carbs 63g | Fiber 5g | Sugar 43g | Fat 6g
Calories 414 | Protein 14g | Carbs 55g | Fiber 8g | Sugar 27g | Fat 17g
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RECIPES
Blueberry Mornings
1 cup skim milk (8 oz | 240ml)
1 cup f rozen blueberries (5.3 oz | 150g)
½ cup f rozen raspberries (2.6 oz | 75g)
1 heaped tbsp peanut butter
1 tbsp honey
Blend all ingredients together.
Add more liquid if too thick (or grab a spoon and eat f rom a bowl)
Calories 364 | Protein 11g | Carbs 57g | Fiber 9g | Sugar 43g | Fat 13g
Calories 454 | Protein 36g | Carbs 35g | Fiber 3g | Sugar 15g | Fat 21g
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RECIPES
Tropical Crunch
½ cup coconut milk (4 oz | 120ml)
½ cup granola (2 oz | 60g)
½ pineapple (2.9 oz | 82g)
½ cup f rozen mango (2.6 oz | 75g)
¼ cup low fat greek yogurt (2.4 oz | 67g)
Blend all ingredients together
Calories 427 | Protein 11g | Carbs 63g | Fiber 8g | Sugar 35g | Fat 15g
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RECIPES
Calories 316 | Protein 11g | Carbs 52g | Fiber 8g | Sugar 28g | Fat 7g
Calories 256 | Protein 23g | Carbs 28g | Fiber 6g | Sugar 21g | Fat 7g
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RECIPES
Calories 388 | Protein 6g | Carbs 43g | Fiber 11g | Sugar 29g | Fat 24g
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RECIPES
Calories 452 | Protein 27g | Carbs 44g | Fiber 8g | Sugar 24g | Fat 22g
Calories 407 | Protein 30g | Carbs 36g | Fiber 6g | Sugar 30g | Fat 17g
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RECIPES
Calories 504 | Protein 9g | Carbs 42g | Fiber 12g | Sugar 14g | Fat 37g
Calories 443 | Protein 45g | Carbs 51g | Fiber 7g | Sugar 42g | Fat 9g
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RECIPES
Calories 636 | Protein 21g | Carbs 93g | Fiber 10g | Sugar 50g | Fat 22g
Calories 360 | Protein 12g | Carbs 68g | Fiber 7g | Sugar 48g | Fat 8g
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RECIPES
Choco coffee
½ cup skim milk (4 oz | 120ml)
1 tsp instant coffee powder(dissolve in a tiny amount of water if
granules)
1 tbsp unsweetened cocoa powder
3 medjool dates, pitted
1 f rozen banana
½ cup greek yogurt (4.8 oz | 135g)
1 tbsp ground axseeds
2 tbsp instant oats
Blend all ingredients together
Calories 411 | Protein 17g | Carbs 69g | Fiber 8g | Sugar 28g | Fat 10g
Light Lunch
½ cup unsweetened cranberry juice (4 oz | 120ml)
1 handful baby spinach (1 oz | 30g)
1 large pear
1 tbsp ground ax seeds
Blend all ingredients together
Calories 236 | Protein 4g | Carbs 49g | Fiber 14g | Sugar 35g | Fat 6g
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RECIPES
Peach Vanilla
¼ cup skim milk (2 oz | 60ml)
¼ - ½ cup apple juice (3.4 oz | 100ml)
1 scoop vanilla protein powder (0.9 oz | 25g)
½ cup fat f ree natural yogurt (4.4 oz | 125g)
1 peach
1 tsp honey
½ tsp vanilla extract
Blend all ingredients together
Calories 311 | Protein 31g | Carbs 43g | Fiber 2g | Sugar 42g | Fat 3g
Cinnamon Roll
½ cup almond milk (4 oz | 120ml)
2 heaped tbsp low fat greek yogurt
1 f rozen banana
2 tbsp instant oats
1 tbsp maple syrup (grade B preferable)
1 tsp vanilla extract
¼ tsp ground cinnamon
Blend all ingredients together
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RECIPES
Calories 366 | Protein 31g | Carbs 37g | Fiber 5g | Sugar 19g | Fat 12g
Citrus Summer
½ red grapef ruit
½ orange
½ cup f rozen strawberries (2.6 oz | 75g)
1 handful baby spinach (1 oz | 30g)
½ cup low fat greek yogurt (4.8 oz | 135g)
Stevia to taste
Blend all ingredients together
Calories 205 | Protein 10g | Carbs 35g | Fiber 5g | Sugar 17g | Fat 4g
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RECIPES
Sunny Monday
1 cup orange juice (8 oz | 240ml)
1 handful baby spinach (1 oz | 30g)
½ banana
1 cup fat f ree natural yogurt (8.8 oz | 250g)
5 icecubes
First blend liquid and spinach together
Then add all other ingredients and blend again
Calories 291 | Protein 16g | Carbs 56g | Fiber 3g | Sugar 44g | Fat 2g
Calories 489 | Protein 15g | Carbs 85g | Fiber 9g | Sugar 46g | Fat 11g
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RECIPES
Calories 298 | Protein 11g | Carbs 50g | Fiber 7g | Sugar 33g | Fat 8g
Calories 322 | Protein 10g | Carbs 39g | Fiber 8g | Sugar 17g | Fat 18g
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RECIPES
Calories 397 | Protein 10g | Carbs 87g | Fiber 17g | Sugar 63g | Fat 5g
Calories 613 | Protein 17g | Carbs 112g | Fiber 12g | Sugar 58g | Fat 12g
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RECIPES
Green Glow
1 cup almond milk (8 oz | 240ml)
2 handfuls baby spinach (2 oz | 60g)
½ cup f rozen pineapple (2.9 oz | 82g)
1 cup greek yogurt (9.5 oz | 270g)
½ tsp vanilla extract
1 tsp ground cinnamon
Pinch ground nutmeg
Liquid stevia to taste
Blend all liquid and spinach together rst
Then add all other ingredients and blend again
Calories 300 | Protein 17g | Carbs 36g | Fiber 4g | Sugar 31g | Fat 10g
Calories 389 | Protein 12g | Carbs 70g | Fiber 8g | Sugar 55g | Fat 9g
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RECIPES
Green Goddess
¼ cup skim milk (2 oz | 60ml)
1 handful baby spinach (1 oz | 30g)
2 kiwis
½ cup green grapes (2.6 oz | 75g)
½ cup low fat greek yogurt (4.8 oz | 135g)
1 tbsp honey
1 tbsp chia seeds
Blend liquid and spinach together rst
Then add all other ingredients and blend
Calories 364 | Protein 15g | Carbs 64g | Fiber 10g | Sugar 48g | Fat 8g
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RECIPES
Calories 232 | Protein 22g | Carbs 28g | Fiber 4g | Sugar 15g | Fat 5g
Calories 226 | Protein 11g | Carbs 32g | Fiber 4g | Sugar 23g | Fat 7g
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RECIPES
Red Sunset
1 cup f rozen mixed berries (5.3 oz | 150g)
1 f rozen banana
1 orange
½ cup low fat greek yogurt (4.8 oz | 135g)
½ tsp vanilla extract
Blend all ingredients together
Calories 357 | Protein 20g | Carbs 72g | Fiber 9g | Sugar 50g | Fat 1g
Chocolate Avocado
1 cup skim milk (8 oz | 240ml)
½ avocado
1 tbsp unsweetened cocoa powder
1 scoop chocolate protein powder (0.9 oz | 25g)
3 tbsp low fat greek yogurt
¼ tsp ground cinnamon
4 icecubes
Stevia to taste
Blend all ingredients together
Calories 363 | Protein 33g | Carbs 26g | Fiber 7g | Sugar 18g | Fat 15g
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RECIPES
Skinny Colada
½ cup coconut milk (4 oz | 120ml)
1 cup pineapple (5.8 oz | 165g)
1 scoop vanilla protein powder (0.9 oz | 25g)
2 tbsp desiccated coconut
3 tbsp low fat greek yogurt
Blend all ingredients together
Calories 303 | Protein 27g | Carbs 27g | Fiber 4g | Sugar 20g | Fat 10g
Calories 363 | Protein 33g | Carbs 53g | Fiber 8g | Sugar 32g | Fat 5g
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RECIPES
Calories 367 | Protein 15g | Carbs 64g | Fiber 6g | Sugar 41g | Fat 6g
Honeydew Delight
1 cup honeydew melon (5.8 oz | 165g)
1 cup strawberries (5.3 oz | 150g)
1 banana
¾ cup low fat greek yogurt (7 oz | 200g)
1 tbsp honey
5 icecubes
Blend all ingredients together
Calories 443 | Protein 16g | Carbs 88g | Fiber 9g | Sugar 58g | Fat 6g
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RECIPES
Calories 199 | Protein 16g | Carbs 35g | Fiber 2g | Sugar 33g | Fat 1g
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THE AMAZING SMOOTHIE DETOX
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THE AMAZING SOUP DETOX
Ready to lose up to 10lbs (5kg) per week eating delicious detox soups?
The Amazing Soup Detox can help you lose up to 10 lbs (5kg) in just 7
days! For those who want to lose EVEN more weight you can follow up
with my Week 2 book!
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