Do you eat food on the 10 day green smoothie cleanse?

The 10 day green smoothie cleanse has become a popular diet in recent years. As the name suggests, it involves drinking green smoothies made of leafy greens and fruits as meal replacements for 10 days. But do you actually eat any real food during this cleanse diet? Let’s take a closer look.

What is the 10 Day Green Smoothie Cleanse?

The 10 day green smoothie cleanse was created by nutritionist JJ Smith. It is designed to help you lose weight, remove toxins, and improve overall health in just 10 days. During the cleanse, you replace breakfast and lunch with green smoothies. Then you eat a light, clean dinner in the evening.

The smoothies are made by blending leafy greens like spinach or kale with fruits like bananas, pineapples, mangoes, etc. The greens provide vitamins and minerals while the fruits add sweetness and fiber. Some green smoothie recipes also include healthy fats from nuts, seeds, or avocados.

In addition to the two green smoothies, you drink plenty of water and herbal tea throughout the day. The smoothies, water, and tea help flush out toxins as you abstain from processed and sugary foods for 10 days.

Do You Eat Any Solid Food on the 10 Day Green Smoothie Cleanse?

You do get to eat some solid food on the 10 day green smoothie cleanse. Although smoothies make up most of your meals, you get to eat a clean, plant-based dinner each evening. Some approved dinner options include:

  • Salads with leafy greens, vegetables, beans, seeds
  • Vegetable soups or broth-based soups
  • Grilled, baked, or sauteed vegetables
  • Beans or lentils
  • Whole grains like brown rice, quinoa, or buckwheat
  • Avocado
  • Hummus and fresh vegetable crudites

As you can see, the solid meals focus on plant foods like vegetables, fruits, beans, and whole grains. You avoid processed foods, salt, oil, sugar, dairy, eggs, and meat during the cleanse. Eating light, plant-based dinners allows your body to further cleanse and gives you some solid food to chew on each day.

Sample Menu for the 10 Day Green Smoothie Cleanse

Here is an example of what a daily menu may look like on the 10 day green smoothie cleanse:

Time Food
Breakfast Green smoothie
Mid-morning Snack Herbal tea or water
Lunch Green smoothie
Mid-afternoon Snack Fresh vegetables and hummus
Dinner Garden salad with chickpeas
Dessert Fresh berries

As you can see, smoothies, water, and herbal tea make up most of your daily fluid and food intake. You get plenty of variety with different smoothie recipes. The light dinner and dessert provide some satisfying solid food while still keeping calories down.

Benefits of Eating Some Solid Food on the Cleanse

Here are some of the benefits of eating a light dinner on the 10 day green smoothie cleanse:

  • Avoids extreme calorie restriction – Since you eat a light meal at dinner, you don’t have to subsist on only smoothies. This makes the cleanse more sustainable.
  • Provides fiber – The fruits and greens in smoothies have fiber, but you’ll get even more from eating salads, vegetables, and whole grains at dinner.
  • Offsets boredom – For some people, only drinking smoothies can get monotonous. Having a solid meal gives you something to chew and adds variety.
  • Helps sleep – Eating some solid food can help you sleep better at night compared to only having liquids.
  • Makes socializing easier – If you happen to socialize at dinner time during the cleanse, it’s easy to eat a salad rather than having to explain juice fasting.

Overall, eating a light dinner enhances both the sustainability and health benefits of the 10 day green smoothie cleanse. It provides additional nutrients without hindering the cleanse effects.

Tips for Success on the 10 Day Green Smoothie Cleanse

Here are some tips to help you succeed on the 10 day green smoothie cleanse:

Tips Details
Prep smoothie ingredients Chop and store fruits and greens so smoothies are quick to make each morning.
Drink water throughout the day Proper hydration is key when eating limited solid food.
Get enough protein Add plant-based protein to smoothies from hemp, chia or flax seeds.
Use a variety of fruits This prevents boredom and ensures a range of nutrients.
Eat enough calories Don’t restrict calories too low to avoid energy crashes or binges.
Plan dinner menus Make a list of light but satisfying dinners so you aren’t tempted to cheat.
Get support Ask friends or family to encourage you or do the cleanse with you.

Sticking to the smoothie and dinner plan for 10 days can take commitment. But preparing smoothies in advance, having protein and dinner plans, and asking for support can set you up for success.

Potential Drawbacks of the 10 Day Green Smoothie Cleanse

While the green smoothie cleanse has many potential benefits, there are also some drawbacks to consider:

  • Very low calories – For some people, two smoothies plus a light dinner may not provide enough daily calories, leading to fatigue, headaches or other issues.
  • Loss of muscle mass – Not eating adequate protein or doing strength exercises could cause some loss of muscle during the cleanse.
  • Nutrient deficiencies – Going without solid food for many days could lead to deficiencies in iron, B12, zinc or other nutrients.
  • High cost – Buying pre-made smoothies or large amounts of produce can make this a pricy cleanse.
  • Smoothie boredom – Some people get bored quickly with smoothies multiple times a day.
  • Cravings or overeating – Strict food restrictions could lead to cravings, binges, or overeating once the cleanse ends.

To reduce these risks, make sure you are eating enough food daily, include protein in smoothies, take supplements if needed, and plan how you’ll transition off the cleanse.

Transitioning Off the 10 Day Green Smoothie Cleanse

Once you complete the 10 day green smoothie cleanse, it’s important to transition back to solid food gradually. Here are some tips:

  • On day 11, start with a smoothie and eat a light solid meal like soup or salad.
  • Slowly reintroduce different foods over several days like eggs, meat, grains, dairy, etc.
  • Pay attention to how reintroduced foods make you feel in terms of energy, digestion, headaches, etc.
  • Limit coffee, alcohol, fatty foods, and sugar at first.
  • Aim to continue including green smoothies as a daily habit going forward.

Easing out of the cleanse will allow your body to adjust and help you maintain the benefits you’ve gained. Be patient with yourself and don’t overdo it on processed foods when reintroducing items.

Should You Do the 10 Day Green Smoothie Cleanse?

The 10 day green smoothie cleanse appeals to many people for quick weight loss, detox, and improving overall health. Replacing meals with nutrient-dense smoothies can help give your digestive system a rest and flood your body with vitamins, minerals, and antioxidants.

However, the extreme food restrictions may not be sustainable, necessary, or even healthy for everyone. Make sure to consider any personal health conditions before undergoing a restricted cleanse. And remember that lasting change comes from developing long-term healthy eating habits, not quick fixes.

If you decide to try the green smoothie cleanse, incorporating a light dinner and proper transition plan can help support your success. Just 10 days of smoothies, salads, and hydration may give your body the reset it needs while teaching you to enjoy greens!


While the 10 day green smoothie cleanse consists mostly of smoothies made from leafy greens and fruit, you do get to eat some solid food in the form of a clean, plant-based dinner each evening. Eating a salad, veggies, or other light meal provides fiber, hydration, nutrients, and variety to make the cleanse more sustainable. Just be sure to transition carefully when reintroducing normal foods after completing the 10 days of smoothies.

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