After years of hopping from one diet to another with inconsistent success, I was ready for something different when I discovered The Smoothie Diet by Drew Sgoutas. A 21-day plan centered on nutrient-rich smoothies to drop pounds and boost energy? It sounded promising yet almost too simple. Having completed the program in early 2025, I’m sharing my candid review of The Smoothie Diet to help you decide if it’s the right fit. It’s not flawless, but it worked for me! Here’s my journey, what the program entails, and whether it lives up to its claims.
What Is The Smoothie Diet 21-Day Program?
The Smoothie Diet is a 21-day weight loss and wellness plan designed by certified health coach Drew Sgoutas. The core idea is to swap two daily meals (typically breakfast and lunch) with smoothies packed with fruits, vegetables, and wholesome ingredients. Your third meal is a balanced, solid meal, paired with two low-calorie snacks. The aim is to create a calorie deficit for weight loss while nourishing your body with vitamins, fiber, and minerals.
Unlike crash diets, this program prioritizes ease and practicality. It’s tailored for busy folks who need a clear, manageable plan without hours of meal prep. The program provides a structured schedule, smoothie recipes, shopping lists, and tips for success. There’s also an optional 3-day detox to jumpstart the process by resetting your system.
The Smoothie Diet’s official USA website promises weight loss, better energy, improved gut health, and fewer cravings for unhealthy foods. But does it deliver? Let’s dive into my experience.
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Who Is Drew Sgoutas?
Drew Sgoutas is a certified health coach and nutrition specialist with over ten years of experience guiding clients toward healthier lifestyles. Affiliated with the American Association of Drugless Practitioners, Sgoutas created The Smoothie Diet to make healthy eating straightforward. His plan blends the convenience of smoothies with whole-food nutrition, helping people stay on track without feeling restricted.
While not a registered dietitian, Sgoutas bases his program on evidence-based concepts like calorie control and nutrient density. His enthusiasm for empowering healthier choices is evident in the program’s user-friendly design.
How Does The Smoothie Diet Work?
The 21-day Smoothie Diet is designed to simplify weight loss. Here’s the breakdown:
- Meal Replacement: Replace two meals daily with smoothies from the program’s 36 recipes. These are low-calorie, high-fiber, and nutrient-rich to keep you satisfied.
- Solid Meal: Enjoy one nutrient-packed, whole-food-based meal (often dinner) to maintain balanced nutrition. The program suggests meal ideas to keep it healthy.
- Snacks: Two daily snacks (150–200 calories each) focus on high-fiber, low-sugar choices like veggies or nuts.
- Optional Detox: Kick off with a 3-day all-smoothie detox to cleanse your system and curb cravings.
- Weekly Planning: Follow a detailed 21-day schedule with daily smoothie recipes and weekly shopping lists for easy prep.
The program drives weight loss through a calorie deficit while the fiber in smoothies supports digestion and fullness. The nutrient variety boosts overall health, and I found the structure perfect for my hectic lifestyle.
What’s Included in The Smoothie Diet?
The Smoothie Diet is a digital e-book available on the official website. Here’s what you get:
- 21-Day Schedule: A daily guide with smoothie recipes and meal/snack ideas, customizable to your preferences.
- 36 Smoothie Recipes: Tasty, nutrient-dense recipes using fruits, veggies, seeds, nuts, and plant-based milks. Standouts include a peach-berry mix and a creamy avocado blend.
- Weekly Shopping Lists: Organized lists with ingredient swaps to simplify grocery trips.
- Smoothie Prep Guide: Easy instructions for quick smoothie-making, ideal for beginners.
- 3-Day Detox Plan: An optional cleanse with three daily smoothie recipes to detoxify and prepare your body.
- Quick-Start Guide: A short overview to get you started right away.
The digital format is super convenient I accessed it on my phone while shopping or prepping.
My 21-Day Journey: Week by Week
Week 1: Easing In
I started with the 3-day detox, replacing all meals with smoothies. The recipes were delicious (the cucumber-mint smoothie was a hit!), but I felt hungry by day two. By day three, my sugar cravings had faded. Moving to the 21-day plan was smoother. Swapping breakfast and lunch for smoothies was easy, and the dinner ideas kept me full. I dropped 3.5 pounds by week’s end, which fueled my excitement.
Week 2: Hitting My Stride
By week two, I had a routine. Smoothies took under 10 minutes to prep, and the shopping lists streamlined my grocery runs. My energy soared, and I felt less sluggish. Snacks like celery with hummus kept hunger at bay. I lost 3 more pounds, and my clothes fit better.
Week 3: Loving the Results
In the final week, I was all in. My digestion felt smoother, and my skin had a glow. The program’s flexibility let me swap ingredients (like berries for mango) easily. I shed 2.5 pounds, totaling 9 pounds over 21 days. Beyond the scale, I felt empowered and less drawn to junk food.
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Benefits of The Smoothie Diet
From my experience, here’s what stands out:
- Weight Loss: I lost 9 pounds in 21 days, and the calorie-deficit approach feels sustainable.
- Nutrient Powerhouse: Smoothies deliver vitamins, minerals, and antioxidants, boosting my skin and energy.
- Better Digestion: High-fiber ingredients reduced bloating and improved regularity.
- Curbing Cravings: Nutrient-rich smoothies cut my urge for sugary snacks.
- Time-Saver: Quick prep and portable smoothies fit my busy life.
- More Energy: I felt vibrant all day, likely thanks to consistent nutrients.
Potential Drawbacks
No plan is perfect. Here are the downsides:
- Detox Hunger: The 3-day detox was tough, with hunger spikes on days two and three.
- Not for All: If you prefer solid meals or have a high-energy job, two smoothie meals might not cut it.
- Grocery Bills: Fresh produce can get expensive if you don’t shop smart.
- Post-Plan Transition: The 21-day focus leaves you to figure out maintenance on your own.
I’d suggest checking with a doctor before starting, especially if you have health conditions.
Tips for Perfect Weight-Loss Smoothies
Great smoothies are the heart of this plan. My approach:
- Pick Smart Ingredients: Use fresh fruits (berries, apples), greens (kale, spinach), and protein (yogurt, protein powder). Add fats like chia seeds for fullness.
- Blend Well: Combine with a liquid base (water, oat milk) in a strong blender for a creamy texture.
- Tweak Flavors: Add ice for thickness or a dash of cinnamon for taste. I loved mixing up flavors!
- Drink Fresh: Consume right away for peak nutrients or store in a sealed container for up to 24 hours.
Pro tip: Prep ingredients in advance for faster mornings.
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Pros and Cons
Pros
- Clear, beginner-friendly structure
- Tasty, adaptable smoothie recipes
- Perfect for busy schedules
- Encourages whole-food nutrition
- 60-day money-back guarantee
- Mobile-friendly digital access
Cons
- Detox phase can feel intense
- Requires a quality blender
- Fresh ingredients may strain budgets
- Limited advice for after 21 days
Pricing and Bonuses
The Smoothie Diet costs $37 (down from $47) on the official USA website, including the e-book, recipes, shopping lists, and guides. Avoid unofficial sources to steer clear of scams.
Bonuses:
- 3-Day Smoothie Detox: A cleanse with exclusive recipes and a shopping list.
- Quick-Start Guide: A concise program summary for immediate action.
The 60-day money-back guarantee made trying it risk-free, which sealed the deal for me.
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My Results and User Feedback
I lost 9 pounds in 21 days, gained energy, and felt more in tune with my eating habits. My bloating decreased, and I ditched my sugar cravings. Other users report similar wins:
- Lisa M., 36: “I lost 10 pounds and feel amazing. The smoothies are so easy to whip up!”
- Tom K., 39: “The detox was hard, but I dropped 8 pounds and have more stamina.”
- Rachel S., 30: “Love the recipes, but I needed more tips for after the program.”
Results vary, but most users see 5–15 pounds lost and better health.
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Is The Smoothie Diet Worth It?
After 21 days, I believe The Smoothie Diet is a great choice if you want a structured, practical way to jumpstart weight loss. Drew Sgoutas’ plan isn’t a cure-all—it takes effort, especially during the detox—but it delivers when you stick with it. Its focus on whole foods, simplicity, and nutrient density sets it apart from trendy diets.
That said, it’s not a forever fix. You’ll need a plan to maintain results afterward. For me, it was a reset that sparked healthier habits. If you love smoothies and want a research-backed weight loss plan, this is a strong contender.
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FAQs
What is The Smoothie Diet?
A 21-day program replacing two meals daily with nutrient-packed smoothies, created by Drew Sgoutas.
How much weight can I lose?
Many, including me, lose 5–15 pounds in 21 days, depending on adherence and starting point.
Is it safe?
It uses natural ingredients and is generally safe, but consult a doctor if you have health concerns.
Can I tweak recipes?
Yes, the program allows ingredient swaps for flexibility.
Where to buy?
Only on the official website for $37 to ensure authenticity.
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Final Thoughts
My Smoothie Diet review highlights a program that’s effective, practical, and brimming with health perks when followed consistently. My 9-pound loss, boosted energy, and reduced cravings prove its value. While challenges like the detox or grocery costs exist, the clear structure, tasty recipes, and money-back guarantee make it a low-risk option for transforming your health.
If you’re fed up with complex diets and crave a fresh, nutrient-driven approach, The Smoothie Diet by Drew Sgoutas is worth a shot. Commit to the plan, and you could see impressive results.
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Disclaimer: I’m not a healthcare professional. Consult a doctor before starting any diet. Results may vary.
