Seven Day Smoothie Challenge

Who is ready for a seven day smoothie challenge?

Are you looking to make a positive change to your lifestyle, and not sure where to start? Start with a smoothie!!! Literally change nothing else about your lifestyle, and simply add ONE– veggie loaded smoothie to your day. Notice how you feel! See if your smoothie habit creates a craving for veggies that catapults a wellness– ripple effect into your lifestyle.

See how a smoothie naturally crowds out your craving for processed food!! See if you feel more energized, hydrated & connected to your body. Notice how it takes the guess work around what to have for breakfast! YES! YES! YES!

The path to wellness doesn’t need to be a huge shift, or complete overhaul of your life. You can totally stair step your way to health by creating small, sustainable habits, until you’ve chiseled your way to a healthy lifestyle that feels good in your body and mind!

My love for a green smoothie runs deep. It’s one of my favorite ways to start the day. I love how easy they are to make, and I love how a power smoothie sustains my energy and keeps me satiated until lunch. By starting my day with a green smoothie, I’m more likely to reach my daily nutrition goals. Furthermore, many of my clients report they make healthier choices throughout the day, after enjoying a smoothie for breakfast.

Plus, even if you have to make compromises later in the day {like unplanned take out for dinner}, you’ll have a clear conscience knowing you started your day with a solid foundation of essential vitamins, minerals, protein and fat.

Let’s Talk Smart Formula For Your Smoothie

  1. Pack in Greens!! It is mandatory that your smoothie contain at least one, but preferably TWO-THREE veggies. Baby spinach and butter leaf are almost undetectable, yet yield a fluffy texture. Cucumber & celery are great forms of hydrating minerals, and frozen riced cauliflower gives your smoothie a creamy, delish consistency.
  2. Fold in FAT AND FIBER! Fat + Fiber keep you full, focused and your blood sugar steady– so you can conquer your day! Avocados, Nut Butters, Hemp Seeds, Chia Seeds, Flax and Coconut Oil are some of my favorite clean sources of healthy fat with fiber. 2 TB is all you need!
  3. Pack In Protein! My favorite source is Unflavored Marine Collagen Peptides or Bone Broth Protein. If you are vegan–100% Organic Hemp Protein is delicious, high in fiber and anti-inflammatory.
  4. Limit Fruit to ONE (maybe two) Serving(s)! I love using berries because they are high in antioxidants + fiber and low in sugar. Bananas and dates are also great options! They give your smoothie a sweeter flavor, creamier texture + fuel your body with potassium & magnesium! The goal with fruit is to use a couple servings to your advantage. More than that will spike your blood sugar and negate the positive benefits of a green smoothie!
  5. Super Smoothies come From Superfoods! Cacao powder and cacao nibs is my all time favorite because of the chocolate like flavor + the beneficial antioxidants. I also really love moringa for a dose of extra greens, turmeric for inflammation support and fresh herbs (especially mint and cilantro) for a detoxifying effect.

Smoothie Recipes for Our 7 Day Challenge

The directions for all smoothie recipes are the same. Simply blend all ingredients into a Vitamix or high speed blender until smooth and sit down to enjoy!

***Note–some recipes call for collagen peptides, some bone broth protein or hemp protein. If you have a preference around one of these protein options feel free to use it exclusively in all recipes.

1. Detox Green Smoothie adapted from Liz Moody

Pineapple Cilantro Arugula Green Smoothie Recipe | goop


  • 1/2 banana
  • 2 packed cups of greens of spinach (or romaine)
  • 1 packed cup cilantro (if you don’t like cilantro, you can sub basil)
  • 1 cup frozen pineapple
  • Juice + zest of 1 lemon
  • 2 tbsp. coconut oil or MCT oil
  • 2 cups coconut water or filtered water
  • 1 tsp grated ginger
  • 2 Scoops Collagen Peptides (Unflavored)
  • 1/8 tsp pink salt

Mint Chip Smoothie by Cortney Zieky

Mint Chocolate Chip Green Smoothie


  • 2 cups fresh spinach
  • 1/2 Frozen Banana
  • 1 Persian Cucumber
  • 2 cups unsweetened almond milk
  • 1/2 small avocado–about 2 TB
  • 1 scoop chocolate bone broth protein  (Ancient Nutrition)
  • 1/4 cup fresh mint
  • 1 tablespoon cacao nibs

Tropical Green Smoothie adapted from Kale Junkie



  • 1 frozen banana
  • 2 handfuls fresh spinach
  • 1/2 cup frozen mango
  • 2 teaspoons tahini
  • 2 tablespoons chia or hemp seeds
  • 1 teaspoon cinnamon
  • 2 cups almond milk
  • 2 scoops Collagen Peptides

Strawberry Greens Smoothie

Best Beginners' Green Smoothie - Tastes Better From Scratch


  • 1/4 cup strawberries (frozen or fresh)
  • 1 Handful of fresh spinach
  • 1 Handful of fresh kale
  • 1 Celery Stalk (rough chopped)
  • 2 Cups Nut Milk of choice
  • 2 tbsp. chia seeds
  • 2 tbsp. Coconut Butter
  • 1 Scoop Hemp Protein

Dr. Hyman’s Whole Food Protein Smoothie


  • 1 Cup Frozen wild blueberries
  • 1/4 Lemon
  • 1 tbsp. Almond Butter
  • 1 tbsp. Coconut Butter
  • 1 tbsp. Pumpkin Butter
  • 1 tbsp. Chia Seeds
  • 1 tbsp. Hemp Seeds
  • 2 Walnuts
  • 1/4 Avocado
  • 1 Cup Unsweetened Almond Milk **Add 1/2 Cup water if needed to blend
  • 1 Handful fresh spinach
  • 1 Scoop Pure Bone Broth Protein or 2 Scoops of Collagen Peptides

Green Butter Leaf Smoothie

Glowing Green Smoothie


  • 2 handfuls Butter Leaf Lettuce
  • 1 small handful Baby Spinach
  • 2 tbsp. frozen blueberries
  • 1 Cup Persian Cucumber 
  • 2 tbsp. Organic Tahini
  • 2 Organic Dates pitted
  • 2 tbsp. Lime Juice
  • 1 scoop Pure Bone Broth Protein
  • 1 tbsp. Hemp Seeds
  • 2 Cups Unsweetened Almond Milk

Clean Green Morning Smoothie

Detox Spinach Green Smoothie - Vibrant Plate


  • 1 Cup Baby Spinach
  • 1 Persian Cucumber rough chopped
  • 1 Cup Organic Green Apple rough chopped
  • 2 tbsp. Hemp seeds
  • 2 Scoops Vital Proteins Marine Collagen
  • Pinch of pink salt
  • 1 tbsp. Avocado
  • 1 tbsp. Almond Butter
  • 4 Mint Sprigs
  • 1 tbsp. Lemon Juice
  • 1 1/2 Cups Unsweetened Hemp Milk or Coconut Water

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Oh hey there!

Welcome to Happy Dinner! I’m Cortney, a Holistic Health Coach, wellness entrepreneur, wife and Mama of two, here to make holistic health simple and engaging!

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