And here we are again. It’s been over a year and a half since the last 30-day challenge, but that experience alone was enough to inspire me to start my day with a green smoothie—every single day. I know it’s done the same for many of you as well.

I’ve received a few requests from friends to restart the daily reminders and recipes, so this time around, I’m hoping it’ll be even easier to follow along. As a quick refresher, here are a few important things to keep in mind as you begin this challenge.

Getting Started with the Challenge

(Adapted from Simple Green Smoothies)

The goal is simple: drink at least one green smoothie a day for the next 21 days. Keep it flexible and realistic—what matters most is that you can make it work for you.

#1 – Drink at least one green smoothie per day
 (1 green smoothie = 16 ounces).
Most recipes make 2 servings, so feel free to share with a friend, save half for later, or cut the recipe in half.

#2 – Keep eating regular meals.
If your goal is weight loss, you can replace a meal with a green smoothie—but don’t starve yourself. I’ve noticed that when I drink a smoothie first thing in the morning, I’m usually hungry again within an hour. In that case, I follow it up with a healthy breakfast an hour or two later. Listen to your body. Maintaining a balanced, nourishing diet is key if you want to see changes in both weight and overall health.

#3 – Read the weekly shopping list and daily recipes here or on the Roz Ka Khana Facebook page so you can plan ahead.

#4 – Be adventurous.
Pick up that mustard green or collard green at the farmer’s market. Add a spoon of coconut oil. Sprinkle chia seeds on top. Green smoothies are meant to be flexible—have fun with them.

#5 – Buy fresh produce, and organic whenever possible.
Make sure to wash all fruits and greens thoroughly, especially if they’re not organic, to help remove any pesticide residue.

#6 – The basic green smoothie formula:
Greens (1–2) + Fruits (1–2) + Herbs (1–2) + Liquid base (coconut water, almond milk, or water) + Superfood (optional: hemp, chia, flax, spirulina, etc.)

#7 – Blend your heart out.
Any blender will do—as long as you use it consistently.

Happy smoothie-ing. One green smoothie a day truly can be life-changing and may even help you shed a few pounds if that’s one of your goals.

Shopping List for Week One

(For one serving or about 2 cups of smoothie. Scale up or down based on your needs.)

Fruits

  • 2 peaches (about 2 cups)
  • 7 bananas
  • 1 cup grapes (or cherries)
  • 4 oranges
  • 1 pineapple (fresh or frozen)
  • 1 cup blackberries or raspberries
  • 1 cup strawberries
  • 1 cup blueberries

Veggies

  • 2 bags fresh spinach (10–16 ounces each)

Other

  • ½ cup almonds
  • Unsweetened almond milk