5-day Green Smoothie Challenge

two green smoothies with paper straws

Ever feel like you don’t have enough time to eat a healthy breakfast?  This 5-day Green Smoothie Challenge (plus habit tracker) will simplify your morning breakfast and help you to attain your wellness goals!


Now you may be wondering if this green smoothie challenge is for you. After all, they are green – and that might be a little offputting at first.  This is a common concern and one that I also had when I got started about 7 ½ months ago. I have to admit that even though I was a vegetarian for over 15 years (and still eat a lot of plant-based meals), I have never really cared for greens or salads.  

I know that greens, like spinach, kale, and swiss chard, are good for me, but I have fought them since I was a child.  So when I was considering my options for how to start eating a clean and healthy diet and kept hearing about green smoothies, I was a little skeptical.  

Could I drink a GREEN smoothie everyday with kale or spinach in it?  Would I like the way it tastes? Would I like it enough to keep it up daily? 

Well, I knew that it was worth a try. I figured that I could try anything for just 1 week, right? 

So one Monday morning about 7 ½ months ago, I gathered all the ingredients that I had prepped beforehand and got blending! I started my own green smoothie challenge by drinking smoothies that were sweeter and easier to get begin experimenting with – and I recommend this for you too! It’s a great way to ease into this new breakfast routine. 

a hand holding a green smoothie

And I’m happy to report that I succeed with my goal of drinking a green smoothie every day for 1 entire week!  In fact, I kept challenging myself every day to keep drinking a green smoothie for breakfast, and I’ve been achieving that goal ever since.  (More on how to create successful habits to keep you on track in a bit!)

So, if this leafy-greens-vegetable hater can do it (maybe hate is a strong word), I am confident that you can be successful too!


1. Replace Unhealthy Food Choices

Green smoothies replace unhealthy food choices like processed cereals, donuts, and microwaved sausage biscuits (which I’m ashamed to admit were my go-to quick breakfast) and provide a breakfast option that can meet your clean eating goals.  I’m thinking you can come to your own conclusions here about the benefits of replacing foods like these with a daily green smoothie, but you can also read The 5 Benefits of Clean Eating to learn more! Also, there is definitely a potential for natural healthy weight loss if you are making a swap like this!

2. Boosts Your Energy (Naturally)

Feuling your body with healthy greens, fruits and vegetables gives you the energy you need in the morning. Plus it doesn’t weigh you down like heavy breakfast foods can.

3. Cut Back on Coffee (or Eliminate Coffee)!

To piggyback off of what I mentioned above, the natural energy boosters in green smoothies make it so you do not need to rely on coffee or other caffeine for the same energy boost. Plus if you drink your green smoothie BEFORE your coffee each morning, you’ll find you drink less coffee too! In fact, I don’t drink ANY coffee or caffeine anymore.

4. Added Nutrition, Vitamins and Minerals

Green smoothies are packed with so many vitamins and minerals, which is the perfect way to start your day! Each recipe varies, of course, but using spinach, kale, or a combo each day will give your body a boost of nutrients. In fact, kale is one of the most nutrient-dense foods. One cup of raw kale contains:

  • vitamin A: 206% of the Daily Value (DV) from beta-carotene
  • vitamin K: 684% of the DV
  • vitamin C: 134% of the DV
  • vitamin B6: 9% of the DV
  • manganese: 26% of the DV
  • calcium: 9% of the DV
  • copper: 10% of the D,
  • potassium: 9% of the DV
  • magnesium: 6% of the DV 
  • contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus
  • contains only 33 calories and 6 grams of carbs (2g of those are fiber).

Spinach is also a nutrient-dense, low-calorie food. One cup of raw spinach contains:

  • 7 calories and 0.86 grams of protein
  • 30 mg of calcium
  • 0.81 grams of iron
  • 24 mg of magnesium
  • 167 mg of potassium
  • 2,813 IU of vitamin A
  • 58 micrograms of folate
  • and also contains vitamin K, fiber, phosphorus, and thiamine

5. Boosts Your Immune System

Blending fruits and veggies that are high in vitamins A and C will naturally boost your immune system and help you fight to stay healthier. 

6. Keeps You Regular

The fiber in green smoothies helps to keep you regular, and we all know why regular bowel movements are important. 


To be honest, I actually tried making smoothies (and green smoothies) a couple of years ago, but despite my best efforts the habit didn’t stick.  It wasn’t until a gave it a second try recently that I was able to form a lasting, sustainable habit.  

Well, you may be wondering what changed?  

First, I knew it was time to start focusing on my health, and my wellness goals were finally a priority – I was a priority! As a busy mom or working woman, you can probably relate. It can sometimes be very difficult to put our needs and health first, but as they say, “You can’t pour from an empty cup.” So please give yourself permission to make yourself a priority!

Second, I had a habit tracker on my refrigerator.  It was a simple calendar but it worked for me and kept me accountable.   I am a visual learner, and if you’re anything like me, you may also stay on track better when you can see your progress.  It keeps me motivated, allows me to reflect, and celebrate my wins.  

Now, I realize that we lead hectic lives and adding more things to our to-do lists can be overwhelming.  In fact, making a habit tracker for yourself – even a simple one – could be the one thing that may prevent you from taking action. 

So to remove that hurdle and make life simpler, I have created a 5-day habit tracker for this 5-Day Green Smoothie Challenge!  Download your form today, print it, and hang it somewhere you’ll see it every morning, like your refrigerator.


Now for the yummy green smoothie recipes, you have been waiting for. Over the past 7 ½ months, I’ve tried a ton of green smoothie recipes and even developed some of my own favorites.  I am happy to share these 5 green smoothies recipes with you, so you can easily accomplish this 5-Day Green Smoothie Challenge and have everything you need to get started! 

Each recipe will serve 2 individuals. So feel free to get your spouse, partner, or friend on board with you. You can also save the second batch to drink with your lunch. 

2 green smoothies in jar

{Zero-Waste/Low-Waste Tip: I saved my second helping in a reusable glass jar since I’m trying to be conscious about cutting down on my waste.}

Day #1 Recipe:

  • 1 cup – coconut water (organic preferred)
  • 1 cup – water
  • 2 cups – kale and/or spinach
  • 1 cup – frozen pineapple 
  • 1 cup – frozen mangos 
  • 1 – banana
  • 3 T – hemp hearts (or 2 T of chia seeds)

Add liquids first, then kale/spinach and blend.  Add the frozen fruits, followed by the banana and hemp hearts.  Blend again until smooth. 

Day #2 Recipe:

  • 2 cups – water
  • 2 cups – kale and/or spinach
  • 1 ½- 2 cups – frozen mangos
  • 2 – clementines (or 1 orange)
  • 1 – banana
  • 3 T – hemp hearts (or 2 T of chia seeds)

Add liquids first, then kale/spinach and blend.  Add the frozen fruits, followed by the banana and hemp hearts.  Blend again until smooth.

Day #3 Recipe:

  • 2 cups – coconut water (organic preferred)
  • 2 cups – kale and/or spinach
  • 1 cup – frozen peaches
  • 1 ½ – 2 cups – frozen mangos 
  • ½  – banana
  • 3 T – hemp hearts (or 2 T of chia seeds)

Add liquid first, then kale/spinach and blend.  Add the frozen fruits, followed by the banana and hemp hearts.  Blend again until smooth. 

Day #4 Recipe:

  • 2 cups – coconut water (organic preferred)
  • 2 cups – kale and/or spinach
  • 1 cup – frozen mangos
  • 1 ½ cups – frozen peaches 
  • 2 T – chia seeds (or 3 T of hemp hearts) 

Add liquid first, then kale/spinach and blend.  Add the frozen fruits, followed by the chia seeds.  Blend again until smooth. 

Day #5 Recipe:

  • 2 cups – water (or coconut water)
  • 2 cups – kale and/or spinach
  • 1 cup – frozen mangos
  • 1 cup – frozen pineapple
  • 1 small – green apple
  • 1 – clementine 
  • 3 T – hemp hearts (or 2 T of chia seeds)

Add liquid first, then kale/spinach and blend.  Add the frozen fruits, followed by the apple, clementine, and hemp hearts.  Blend again until smooth. 

green smoothie in blender


  • Substitute coconut water with filtered water, or vice versa.  
  • You can also swap out spinach for kale, or blend a combination of both in each smoothie.
  • Plus, feel free to swap the hemp hearts with chia seeds, or omit them completely.  Did you know that chia seeds contain an excellent source of omega-3 fatty acids, antioxidants, iron, fiber, and calcium? Hemp hearts are also a great source of omega-3 fatty acid, plus omega-6 fatty acids. There are numerous benefits to eating hemp hearts, which you can learn more about in the article, 6 Evidence-Based Health Benefits of Hemp Seeds by Healthline. 
  • Add fresh mint for a tropical taste, similar to a mojito!


I know that you can accomplish your goals in this 5-Day Green Smoothies Challenge! Armed with these simple recipes and the habit tracker you CAN be successful and create this healthy habit that can propel you forward on your wellness journey.  

Please comment below if you plan on doing the 5-Day Green Smoothies Challenge, so we can cheer you on! Also, if you are already a green smoothie fan, please share your favorite smoothie combination.  We would all love to hear your favorites!

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