The Smoothie Diet Reviews: My 21-Day Journey with Drew Sgoutas' Plan

As someone who’s tried countless diets with mixed results, I was intrigued when I stumbled across The Smoothie Diet by Drew Sgoutas. The promise of a simple, nutrient-packed 21-day plan that could help me shed pounds while keeping energy high sounded almost too good to be true. After completing the program in early 2025, I’m sharing my honest Smoothie Diet Reviews to help you decide if this plan is worth your time. Spoiler: It’s not perfect, but it delivered results for me! Let’s dive into what The Smoothie Diet is, how it works, my experience, and whether it lives up to the hype.

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What Is The Smoothie Diet 21-Day Program?

The Smoothie Diet is a 21-day weight loss and health improvement plan created by certified health coach Drew Sgoutas. The program revolves around replacing two daily meals (usually breakfast and lunch) with nutrient-dense smoothies made from fresh fruits, vegetables, and other wholesome ingredients. The third meal is a balanced, solid meal, and you’re allowed two low-calorie snacks daily. The goal? Create a calorie deficit to promote weight loss while flooding your body with vitamins, minerals, and fiber.

Unlike restrictive fad diets, The Smoothie Diet emphasizes convenience and sustainability. It’s designed for busy people who want a structured plan that’s easy to follow without spending hours in the kitchen. The program includes a detailed schedule, smoothie recipes, shopping lists, and tips to make the process seamless. There’s also an optional 3-day detox phase to kickstart the journey by cleansing your system.

The official Smoothie Diet USA website claims it can help you lose weight, boost energy, improve digestion, and reduce cravings for unhealthy snacks. But does it really work? Let’s break it down based on my experience.

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Who Is Drew Sgoutas, Creator of The Smoothie Diet?

Drew Sgoutas is a certified health coach and nutrition expert with over a decade of experience helping clients achieve their weight loss goals. A member of the American Association of Drugless Practitioners, Sgoutas developed The Smoothie Diet to simplify healthy eating. His approach combines practical nutrition with the convenience of smoothies, making it easier for people to stick to a plan without feeling deprived.

What I appreciate about Sgoutas is his focus on whole foods over processed junk. He’s not a registered dietitian, but his program is grounded in science-backed principles like calorie control and nutrient density. His passion for helping people live healthier lives shines through in the program’s thoughtful design.

How Does The Smoothie Diet 21-Day Plan Work?

The 21 Days Smoothie Diet Plan is structured to take the guesswork out of weight loss. Here’s how it works:

Meal Replacement: Replace two meals daily with smoothies from the program’s 36 recipes. These smoothies are crafted to be low in calories but high in fiber, protein, and nutrients to keep you full.

Solid Meal: Enjoy one healthy, whole-food-based meal (typically dinner) to ensure balanced nutrition. The program provides meal ideas to keep this meal nutritious and low-calorie.

Snacks: Two snacks (150–200 calories each) are allowed daily, focusing on high-fiber, low-sugar options like nuts or veggies.

Optional Detox: Start with a 3-day smoothie detox (all meals are smoothies) to reset your body and reduce cravings.

Weekly Planning: Follow a detailed 21-day schedule with daily smoothie recipes and weekly shopping lists to streamline prep.

The program creates a calorie deficit—burning more calories than you consume—which is key to weight loss. The high fiber content in smoothies helps with digestion and keeps hunger at bay, while the nutrient variety supports overall health. I found the structure incredibly helpful, especially since I’m always on the go.

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What’s Included in The Smoothie Diet Program?

The Smoothie Diet is a digital e-book available on the Smoothie Diet Official Website. Here’s what you get:

21-Day Schedule: A day-by-day guide with smoothie recipes and meal/snack suggestions. You can tweak recipes to suit your tastes.

36 Smoothie Recipes: Delicious, nutrient-packed recipes using fruits, veggies, nuts, seeds, and plant-based milks. Favorites include a chocolate-berry blend and a tropical mango smoothie.

Weekly Shopping Lists: Organized lists to make grocery shopping a breeze. They include ingredient swaps for flexibility.

Smoothie Prep Guide: Step-by-step instructions to whip up smoothies in minutes, perfect for beginners.

3-Day Detox Plan: An optional cleanse with three daily smoothie recipes to flush toxins and prep your body.

Quick-Start Guide: A concise overview of the program for those who want to dive in immediately.

The digital format means you can access it on your phone or tablet, which was a game-changer for me when shopping or prepping meals.

My Experience with The Smoothie Diet: A Week-by-Week Breakdown

Week 1: Getting Started

I began with the 3-day detox, replacing all meals with smoothies. The recipes were tasty (the green detox smoothie was surprisingly good!), but I felt hungry by day two. By day three, my cravings for junk food had noticeably decreased. Transitioning to the main 21-day plan felt easier. Replacing breakfast and lunch with smoothies was simple, and the dinner recipes kept me satisfied. I lost 4 pounds by the end of week one, which boosted my motivation.

Week 2: Finding My Groove

By week two, I was in a rhythm. Prepping smoothies took less than 10 minutes, and the shopping lists saved me time at the store. My energy levels were up, and I noticed less bloating. The snacks (like apple slices with almond butter) kept me from feeling deprived. I lost another 3 pounds, and my jeans felt looser.

Week 3: Seeing Results

By the final week, I was hooked. My skin looked clearer, and I felt lighter overall. The program’s flexibility allowed me to swap ingredients (like spinach for kale) without stress. I lost 2 more pounds, totaling 9 pounds over 21 days. More importantly, I felt in control of my eating habits and less tempted by sugary snacks.

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Benefits of The Smoothie Diet Program

Based on my experience, here are the standout benefits of The Smoothie Diet:

Effective Weight Loss: I lost 9 pounds in 21 days, and the calorie deficit approach is sustainable for steady results.

Nutrient Boost: The smoothies are packed with vitamins, minerals, and antioxidants, improving my skin and energy levels.

Improved Digestion: High-fiber ingredients eased bloating and promoted regular digestion.

Reduced Cravings: The nutrient-dense smoothies curbed my desire for junk food, making healthy eating easier.

Convenience: Quick prep and portable smoothies fit perfectly into my busy schedule.

Energy Surge: I felt more energized throughout the day, likely due to the steady nutrient supply.

Potential Downsides of The Smoothie Diet

No program is perfect, and The Smoothie Diet has some drawbacks:

Hunger During Detox: The 3-day detox was tough, with hunger pangs on days two and three.

Not for Everyone: If you love solid meals or have a physically demanding job, replacing two meals with smoothies might leave you unsatisfied.

Grocery Costs: Fresh produce can add up, especially if you’re not used to buying in bulk.

Limited Long-Term Guidance: The program focuses on 21 days, so you’ll need to plan how to maintain results afterward.

I’d recommend consulting a doctor before starting, especially if you have conditions like diabetes or are pregnant.

How to Make the Best Smoothies for Weight Loss

Creating effective smoothies is key to The Smoothie Diet’s success. Here’s my go-to process:

Choose Ingredients: Use fresh fruits (berries, bananas), leafy greens (spinach, kale), and a protein source (Greek yogurt, protein powder). Add healthy fats like avocado or nuts for satiety.

Blend Smoothly: Toss everything into a high-powered blender with a liquid base (almond milk, coconut water). Blend until creamy.

Adjust to Taste: Add ice for thickness or a natural sweetener like honey if needed. I loved experimenting with flavors!

Serve Fresh: Drink immediately for maximum nutrients or store in an airtight container in the fridge for up to 24 hours.

Pro tip: Prep ingredients the night before to save time in the morning.

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Pros and Cons of The Smoothie Diet

Pros

Easy-to-follow structure with clear instructions

Delicious, customizable smoothie recipes

Convenient for busy lifestyles

Promotes nutrient-dense eating

60-day money-back guarantee

Digital access for on-the-go use

Cons

Detox phase can be challenging

Requires a good blender

Fresh ingredients can be pricey

Limited guidance for post-21-day maintenance

Pricing and Bonuses

The Smoothie Diet 21-Day Program is priced at $37 (down from $47) on the Smoothie Diet USA Official Website. This includes the full e-book, recipes, shopping lists, and guides. There’s no free PDF download elsewhere, so stick to the official site to avoid scams.

Bonuses:

3-Day Smoothie Detox: A cleanse to jumpstart weight loss with unique detox recipes and a shopping list.

Quick-Start Guide: A condensed version of the program for instant action.

The program comes with a 60-day money-back guarantee, which gave me confidence to try it risk-free. If it doesn’t work for you, you can get a full refund.

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My Results and Customer Feedback

After 21 days, I lost 9 pounds, felt more energized, and developed a healthier relationship with food. My digestion improved, and I no longer craved sugary snacks. Other users echo similar sentiments:

Sarah T., 34: “I dropped 12 pounds and love how easy the smoothies are to make. My skin’s never looked better!”

Mike R., 41: “The detox was tough, but I lost 7 pounds and have more energy for work. Worth it!”

Emma L., 28: “I wish there was more guidance for after the 21 days, but the recipes are amazing.”

Results vary, but most users report 5–15 pounds of weight loss and improved health markers.

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Is The Smoothie Diet Worth It?

After my 21-day journey, I can confidently say The Smoothie Diet is worth trying if you’re looking for a structured, convenient way to kickstart weight loss. Drew Sgoutas’ program isn’t a magic bullet—it requires commitment, especially during the detox phase—but it delivers results when followed correctly. The focus on whole foods, nutrient density, and simplicity makes it stand out from fad diets.

However, it’s not a long-term solution. You’ll need to transition to a balanced diet afterward to maintain results. For me, the program was a reset that helped me build better eating habits. If you enjoy smoothies and want a science-backed plan to lose weight, The Smoothie Diet is a solid choice.

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FAQs About The Smoothie Diet

What is The Smoothie Diet?

It’s a 21-day weight loss program that replaces two daily meals with nutrient-rich smoothies, created by health coach Drew Sgoutas.

How much weight can I lose?

Results vary, but many users (including me) lose 5–15 pounds in 21 days, depending on starting weight and adherence.

Is it safe?

The program uses natural ingredients and is generally safe, but consult a doctor if you have medical conditions or are pregnant.

Can I customize the recipes?

Yes, the program offers ingredient swaps and flexibility to suit your tastes.

Where can I buy it?

Only on the Smoothie Diet Official Website for $37. Avoid unofficial sources to ensure authenticity.

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Final Thoughts

The Smoothie Diet Reviews reflect a program that’s effective, convenient, and packed with health benefits when followed diligently. My 9-pound weight loss, improved energy, and reduced cravings speak to its potential. While it’s not without challenges (like the detox phase or grocery costs), the structure, delicious recipes, and money-back guarantee make it a low-risk option for anyone ready to transform their health.

If you’re tired of complicated diets and want a fresh, nutrient-focused approach, The Smoothie Diet by Drew Sgoutas could be your answer. Give it a try, stick to the plan, and you might be surprised by the results.

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Disclaimer: I’m not a medical professional. Always consult a healthcare provider before starting any diet. Individual results may vary.