10 Day Smoothie Challenge

Breakfast, Recipes, Smoothies

10 day smoothie challenge from Fraiche Nutrition

I can’t think of a better healthy food invention than a smoothie. In this craziness we call life, where we are all stretched to our limits and doing our best to make better choices, what a relief to know that you can throw a bunch of healthy foods into a blender and have a portable, delicious ‘fast food’ breakfast or snack in minutes.  All you need is a blender!

Ok, and maybe a pretty insulated cup to take it out the door like this adorable Kate Spade one!

I found that I was forever making the same ol’ smoothie, so I decided to challenge myself to try 10 different smoothie recipes for 10 days to spice things up- and here they are!

I get asked all of the time what type of blender I recommend, and there is no doubt that the Vitamix is where it’s at.  It will be one of the best investments you make as far as kitchen tools go, and is by far the best blender on the market.

All of these recipes make an individual smoothie, so just adjust as you see fit!  You can add protein powder to any of them if you are looking for that extra bit of protein to get you through the day.  I recommend whey protein if you aren’t avoiding dairy products, or Genuine Health makes a great vegan protein powder as well!  Don’t get caught up in the sequence of the smoothies… it really doesn’t matter if you try them all in order!



Tropical Green Smoothie

Day 1:  Tropical Green Smoothie (my favourite!)

  • 1/2 c. each packed fresh kale and spinach
  • 1/2 c. chopped pineapple
  • 1 banana
  • 1/4 c. Greek yogurt
  • 1/4 of an avocado
  • 1/2 c. milk
  • 4 ice cubes


Black Forest Smoothie

Day 2: Black Forest Smoothie

  • 1/2 heaping cup frozen pitted cherries
  • 1/2 c. Greek black cherry yogurt
  • 1/2 tsp. almond extract
  • 1 tsp. vanilla
  • 3/4 c. almond or regular chocolate milk
  • 4 ice cubes
  • 1 scoop protein powder


Cantaloupe Strawberry Cream Smoothie

Day 3: Cantaloupe Strawberry Cream Smoothie

  • 1 c. diced cantaloupe
  • 1/2 c. strawberries (fresh or frozen)
  • 1/2 c. vanilla Greek yogurt
  • 1/2 c. orange juice
  • 3 ice cubes


Apple pie smoothie

Day 4: Apple Pie Smoothie 

  • 1 c. applesauce (preferably homemade)
  • 1/2 c. organic apple juice
  • 1/2 c. milk
  • 1/2 c. caramel or vanilla yogurt
  • 1/2 tsp. cinnamon
  • 6 ice cubes
  • scoop of protein powder (optional)


Berry spinach smoothie

Day 5: Berry Spinach Smoothie

  • 3/4 c. mixed frozen berries
  • 1 Tbsp. wheat germ
  • 1/2 c. fresh packed spinach
  • 1/3 c. Greek yogurt
  • 1/4 c. milk or almond milk
  • 1/4 c. orange juice
  • 1/2 frozen banana, cut into chunks


Peach Crisp Smoothie

Day 6: Peach Crisp Smoothie

  • 1 large peeled peach, sliced (or 1 c. frozen peaches)
  • 1/4 c. oats
  • 1/2 c. milk or almond milk
  • 1/2 c. vanilla Greek yogurt
  • 1/4 tsp. cinnamon
  • 4 ice cubes


Complexion Smoothie (packed full of Vitamin C and antioxidants!)

Day 7: Complexion Smoothie (packed full of Vitamin C and antioxidants!)

  • 1/2 c. packed kale
  • 1/2 c. frozen strawberries
  • 1/4 c. blueberries (fresh or frozen)
  • 1/2 kiwi
  • 1/2 frozen banana, cut into chunks
  • 1/4 c. orange juice
  • 1/2 c. milk
  • 1/2 c. Greek yogurt
  • 3 ice cubes


Watermelon Smoothie

Day 8: Watermelon Smoothie

  • 2 c. diced watermelon
  • 1 c. diced cantaloupe
  • 1 c. diced pineapple
  • 1/2 c. vanilla Greek yogurt
  • 1 Tbsp. lemon juice
  • 1 c. ice


Spiced Plum Smoothie

Day 9: Spiced Plum Smoothie

  • 5 pitted Italian plums
  • 1/2 c. Greek vanilla yogurt
  • 1/4 c. oats
  • 1/3 c. milk
  • 1/4 tsp. cinnamon
  • 1 tsp. honey
  • 3 ice cubes


Aloha Smoothie

Day 10: Aloha Smoothie

  • 1/2 c. diced frozen banana
  • 3/4 c. chopped frozen pineapple
  • 1/2 c. plain Greek yogurt
  • 1 c. coconut water (I used Thirsty Buddha)
  • 1 Tbsp. liquid coconut oil (optional)

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23 Comments on “10 Day Smoothie Challenge”

  1. Tina

    Saw these on your instagram posts – tried the watermelon and the tropical green. Sooooo yummy! Do you do your own photography? So pretty!

  2. Denise Rathnam

    I can’t believe how few comments there are on here. Can’t wait to try them all. I have made a note to touch base again here next week to review as they look spectacular and it really is a good blog post! Thanks & can’t wait to enjoy 🙂

  3. Mimi

    Hi Tori! All of your smoothie ideas look great and effortless! One question I have is when you say oats do you mean rolled oats? Or instant oats? Also do you have to presoak ahead or just add them straight?

    1. Tori Wesszer

      Hi! Thank you so much for the compliment! I used plain, uncooked rolled oats. I tried with both the quick cooking type as well as the old fashioned and both worked beautifully! No need to pre soak. Let me know how they turn out for you!

  4. Katelyn

    All these recipes look amazing! I was wondering what type of protein powder you use or if there is one you reccommend?

  5. Lisa Conway

    Hi Tori,
    Trying to figure out a way to make a smoothie in the morning for lunch at work and not have it change consistency from morning till afternoon-any ideas?

    1. Tori Wesszer

      Hi Lisa,
      I would just make sure that it stays cold throughout the day, and pack it on ice and in something that you can shake well before you drink it. Some smoothies just settle out (while others don’t – it depends what is in them). I find that my smoothies that contain some quick oats don’t separate as much for some reason so you can give that a whirl!

  6. Ally

    For the 10 day challenge, how many of that smoothie would you drink and is that all you would be having for the whole 10 days?

    1. Tori Wesszer

      Hi Ally. I tried to put the serving size on the smoothie recipes, I would usually go for about 1 1/2 cups of smoothie for breakfast. I should definitely have clarified, this isn’t a cleanse, just a healthy way to start each day so I would ABSOLUTELY eat my other meals throughout the day! Great question!

  7. Christine

    I love starting the day with a smoothie as it is a great way to get a bunch of servings of fruits and veggies in before I even leave the house, but I am always so hungry when I have one – the smoothie basically ends up taking the place of my morning beverage. My brain knows there is enough nutrition in a smoothie to last until lunch (or mid-morning snack time), but my stomach hasn’t taken note. What do you recommend that is light but filling to accompany a smoothie each morning?

    1. Tori Wesszer

      Hi Christine,

      I totally understand where you’re coming from! I love smoothies but also often have an afternoon snack. A handful of nuts would be a great choice as it adds some fibre, fat and protein (and are satisfying to eat). I will often have a smaller smoothie and one piece of toast with nut butter.
      You can also try a smoothie bowl, I will be posting one next week. I love it because you get the best of both worlds, and can sprinkle the bowl with all sorts of filling goodies like granola, nuts or hemp seeds.

  8. Jenifer

    Hi Tori,

    I love making smoothies and soup for my family because you can pack so many good things into one serving! My boys are thoroughly enjoying your smoothie challenge. We are currently half-way through the list and my middle son said, “Mom, when this smoothie challenge is over, can we just keep going and never stop?” We all love your recipes, thank you! Hugs, Jenifer xxx ooo

  9. Doris

    These recipes are the bomb Tori. We just finished day 1 and the current raking was 10/10. Thanks for the recipes and inspiration!

  10. Carla Balzun

    Hi Tori,
    I just saw Jillians Insta story about your sweet delivery of smoothies and a spatula from your son – your blessed to have each other in your lives!!
    I decided to search out your smoothies and I’m going to try these – they all look so delish 🙂

    Happy new year and God Bless 🙂

  11. Wendy

    Hi Tori, I saw Jillian Harris’ IG post tonight and the smoothies you sent to her. It prompted me to look up your blog and saw the 10 challenge. Looks great and will try doing this. What’s in the Creamsicle smoothie you sent her?

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