Here are the list of items for the 5 day challenge. This challenge is a 5 day Green smoothie challenge which consists of a Smoothie for Breakfast,a Smoothie for Lunch and a whole food for dinner. We are aware that you might not be able to find all the items on the shopping list in your environment, so please choose the fruits and vegetables that you can find . If you are using almond and soy milk, purchase the ” unsweetened brand”. All these bases can be found in your local shops such as Shoprite and if you are unable to find them simply use water as your base. Be creative and intuitive. Follow the measurements written beside the fruits and vegetables.
SHOPPING LIST MEASURING CUP: you can find this in any baking shop or baking section in the market.
Vegetables (1 – 2 cups) (Mix and Match): Spinach, Fennel, Kale, Celery, Broccoli, Zucchini, Iceberg lettuce, Romaine lettuce, Parsley,Green Bell Peppers, Cucumber, Mint, Watercress, Dandelion greens, Swiss chard, Garden cress, Cabbage, Parsley,Efo-Tete, Ugu, Amunututu and any green edible leaf.
Fruits ( mix and match 2 types of fruits (1 cup of each)): Banana,Strawberries,Kiwifruit, Pears,Grapes, Grapefruit, Starfruit, Peaches, Apricots, Papaya, Cantaloupe, Apples, Orange
Protein (1 tbsp): Organic Peanut butter, Almonds, Cashews, Pecans, Walnuts, Ground flaxseed, Sunflower seeds (if you’re unable to find the peanut butter, please use a handful of either peanut, almond or cashew nut)
Liquid (1 – 1.5 cup): Water, Greek/Low Fat Yoghurt, Cow’s milk, Kefir, Soy yogurt, Soy milk, Oat milk, Hemp milk, Almond milk, Rice milk, Coconut milk, Coconut water, Ginger tea, White tea, Lemon juice+water, Vinegar+water, (Crushed ice just addition) Boosters (1 – 2 tbsp): Hemp seeds, Chia seeds, Bee pollen, Maca powder, Spirulina, Chlorella, Matcha, Oat bran, Rice bran, Psyllium husk.
Other ( 2 tbsp): Oats, Wheat bran, Wheat germ.
Spice and flavour boosters (1 – 2 tsp): Cinnamon, Cocoa powder, Minced ginger, Grated coconut, Vanilla extract, Nut meg.
Fats (1 to 2 tbsp) : Coconut oil, avocado
Main Meal (Dinner) serves 2)
Day 1: 4 slices of wheat bread, Cabbage, Fish and Avocado
Day 2: 1 unripe plantain, 2 fresh tomatoes, 1 onion, Green vegetable, Fish and Cray fish
Day 3: 3 cups of chopped yam, Green vegetable, 2 fresh tomatoes, Crayfish, Fish, Hot chilli and 1 onion
Day 4: Okra, fish and vegetable
Day 5: Salad vegetables, Beans, 4 chicken drum sticks (raw) or 2 chicken breast and spices Recipes will be posted on this blog, updates and links will be posted on
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