guidebook - amazon s3€¦ · your daily green smoothie for even more results. learn more spinach,...

G U I D E B O O K

COPYRIGHT © 2017 SIMPLE GREEN SMOOTHIES, LLC | FIRST EDITION: JANUARY 2017

L E T ’ S D O T H I S !

YOU NEED... 7 INGREDIENTS

TO BLEND... 7 GREEN SMOOTHIES

IN JUST... 7 MINUTES A DAY

FOR... 7 DAYS STRAIGHT

Pretty simple, huh? Before we dive in all the way, I need to make sure you know this: Simple 7 is not another diet; because we def don’t need anymore of those.

There’s no counting calories. No magic pills. No deprivation.

At Simple Green Smoothies, we believe that green smoothie are like the gateway drug to a healthier life. Just by drinking a dai-ly green smoothie, you’ll begin to have more energy and crave healthier foods naturally.

For the next 7 days, you’ll see how simple, quick and tasty healthy eating can be through a daily green smoothie. It’s been a game-changing habit for the 1 million+ lives in our community... are you next? In this guide book, we’ve got your shopping list, daily recipes and a few trusty tips to get you started.

peace, love & leafy greens,

Jen Hansard + the rawkstar team

T A B L EO FC O N T E N T S

GETTING STARTED4

SWAP GUIDE5

METRIC CONVERSION6

CONGRATULATIONS!16

PREP AHEAD7

RAWKIN’ GOODS17

SHOPPING LIST + GAME PLAN8

GET SOCIAL18

DAY 19

DAY 412

DAY 210

DAY 513

DAY 311

DAY 614

DAY 715

G E T T I N G S T A R T E D

1. READ THE GUIDE BOOK

These pages are packed with information to help you not just “get

through” the next 7 days of Simple 7, but help you thrive along the

way. Also check your inbox each day as we send an email filled with

love + resources to keep you on track as well.

2. PRINT THE GAME PLAN

On page 8 of this guidebook is a printable game plan. We recommend

printing it, taking with you to the grocery store, and pinning to your

fridge for a daily reminder.

You must have a game plan. If you aim at “nothing” you will hit it every single time. #truthbomb

3. JOIN THE SIMPLE 7 SQUAD

It’s time you got to know your fellow Simple 7 teammates. Inside the

Simple 7 Squad Facebook group, you can ask questions, post pics and

make friends with others who are on a similiar journey as you. CLICK HERE TO JOIN THE SIMPLE 7 SQUAD

When “I” is replaced by “We” — illness becomes wellness.

https://www.facebook.com/groups/simple7squad/


S W A P G U I D E

Allergies and inaccessibility to ingredients can definitely make you

shy away from certain green smoothie recipes. Yet have no fear!

We’ve compiled a list of great substitutions so you can still reap the

rawesome results!

BANANAS: Avocados will give you the same creamy texture

KALE: Spinach, Swiss chard, collard greens, beet greens, romaine

MANGOES: Peaches, nectarines, papaya, apricots

ORANGES: Clementines, tangerines, mangoes, papaya

PINEAPPLE: Oranges, mangoes, peaches

SPINACH: Kale, Swiss chard, collard greens, beet greens, romaine

STRAWBERRIES : Blueberries, raspberries, cherries, blackberries,

peaches, nectarines

C O N V E R S I O N S

1 teaspoon

1 tablespoon

2 tablespoons

1/4 cup

1/3 cup

1/2 cup

2/3 cup

3/4 cup

7/8 cup

1 cup

2 cups

4 cups

1 pint

5 ml

15 ml

30 ml

59 ml

79 ml

118 ml

158 ml

177 ml

207 ml

237 ml

473 ml

946 ml

473 ml

LIQUID & VOLUME

1 oz

2 oz

3 oz

4 oz

8 oz

12 oz

16 oz

32 oz

28 g

55 g

84 g

112 g

240 g

375 g

454 g

907 g

DRY WEIGHT

measurement measurement

Prefer to weigh your ingredients or use metric measurements? We’ve

got you covered! Use our simple conversion guide to blend your green

smoothie recipes.


P R E P A H E A D

Prepping your smoothies shaves off precious extra minutes in your

morning routine, plus it puts the kibosh on any other excuses that

stand in the way of a daily green smoothie.

STEP 1: SLICE OR CUT FRUIT INTO CHUNKS

STEP 2: LABEL BAG (OR MASON JARS )Write recipe name and date on it. You might also want to include how

much liquid you’ll need to add when you’re ready to blend.

STEP 3: MEASURE INGREDIENTS AND PACKRemove as much air as possible from bags when sealing closed. Pack

fruit and greens tightly into the jars and screw on the lids. Do not add

any liquid to your smoothie packs!

STEP 4: PLACE IN FREEZER.Don’t pack too tightly together. There should be some air circulation.

That will help the contents to freeze quickly.

STEP 5: BLENDThaw smoothie pack for a few minutes on the counter or in warm

water. The fruit and greens will come out of the jar/bag easier too. Add

your liquid base and smoothie pack to blender and blend for a bit.

SERVES ONE PERSON

Simple 7 is designed to

be able to do solo or with

friends. We’ve created a

little calculator to make

it simple to adjust the

shopping list. CLICK HERE

*FROZEN FRUIT TIP

We recommend buying

frozen mango, pineapple

and strawberries. They’re

usually cheaper, make

your smoothie colder and

save you prep work.

BOOST IT!

Invest in the

LEAN+GREEN

Meal Replacement

Kit to boost

your daily green

smoothie for even

more results.

LEARN MORE

Spinach, fresh: 5 cups (one 6-oz bag)

Kale, fresh: 2 cups (1 small bunch or one 6-oz bag)

Bananas, fresh: 3

Oranges, fresh: 5 whole

Mango: 2 3/4 cups fresh: 3 whole mangos frozen*: one 16-oz bag

Pineapple: 2 3/4 cups fresh: 1 whole frozen*: one 16-oz bag

Strawberries: 2 cups fresh: 1 pint frozen*: one 10-oz bag

DAILY SCHEDULE

DAY 6

DAY 2

DAY 7

DAY 3 DAY 4

DAY 5

DAY 1

TAKES TWO TO MANGO1 cup spinach¾ cup water

1 orange, peeled1 1/2 cups mango

BEGINNER’S LUCK1 cup spinach1 cup water

½ cup mango½ cup pineapple

1 banana

KALIFORNIA SUNSHINE1 cup kale

1/2 cup water1 orange, peeled½ cup pineapple

½ cup mango

OH KALE YEAH1 cup kale

1 cup water½ cup pineapple

½ cup strawberries1 banana

CITRUS BREEZE1 cup spinach¾ cup water

1 orange, peeled¼ cup mango

¼ cup pineapple½ banana

THE GREEN GOBLIN 1 cup spinach½ cup water

1 orange, peeled1 cup pineapple

1/2 banana

SIMPLE STRAWBERRY1 cup spinach½ cup water

1 orange, peeled1 1/2 cups strawberries

SHOPPING LIST

G A M EP L A N

http://simplegreensmoothies.com/simple7-shopping

https://shop.simplegreensmoothies.com/products/simple7


1 cup spinach1 cup water½ cup mango*½ cup pineapple*1 banana

INGREDIENTS DIRECTIONS

We’re kicking off Simple 7 with our go-to smoothie recipe. You really can’t beat it— it ’s fruity, sweet and delicious. You’ll be wondering how you ever managed to get through a day without it. Serves 1

1. Place spinach and water in blender. Puree until smooth.

2. Add fruit and blend again.

— D A Y O N E —

B E G I N N E R ’ S L U C K

*Use at least one frozen fruit to make the smoothie cold or serve over ice.

JOIN THE SIMPLE 7 SQUAD

click here


1 cup kale, stems removed1 cup water1 banana½ cup pineapple*½ cup strawberries*


This smoothie tastes like an ultra-healthy fruit punch. The banana helps make it creamy and sweet with a nice little tang from the pineapple and strawberries. Serves 1

1. Place kale and water in blender. Puree until smooth.

2. Add fruit and blend again.

— D A Y T W O —

O H K A L E Y E A H


WANT A NEW

BLENDER?

read this

http://simplegreensmoothies.com/blender-guide

1 cup spinach½ cup water1 orange, peeled1 cup pineapple*1/2 banana


Fruity and bright green, this smoothies is great for little goblins of all ages. Using a whole orange is a great way to boost f iber content and works as a simple liquid base. Serves 1

1. Place spinach, orange and water in blender. Puree until smooth.

2. Add remaining fruit and blend again.

— D A Y T H R E E —

T H E G R E E N G O B L I N


THE SGS MOVEMENT

learn more

http://simplegreensmoothies.com/about

1 cup spinach½ cup water1 orange, peeled1 1/2 cups strawberries*


The name says it all - this smoothie is simple and full of strawberry flavor. It ’s lower in sugar and high in f iber which are great if you’re looking for a lower glycemic option. This recipe is from our best-selling book: Simple Green Smoothies. Serves 1


2. Add strawberries and blend again.

— D A Y F O U R —

S I M P L E S T R A W B E R R Y


GET OUR BOOK!

click here

http://simplegreensmoothies.com/book

1 cup fresh spinach¾ cup water1 orange, peeled1 1/2 cups mango*


Mango fans, this one’s for you! Loaded with dietary f iber, folate, vitamins A, B6, and C, and even iron, mangos are one of the healthiest fruits you can eat (or drink!). Serves 1


2. Add mango and blend again.

— D A Y F I V E —

T A K E S T W O T O M A N G O


JOIN THE SIMPLE 7 SQUAD

click here


1 cup kale, stems removed1/2 cup water1 orange, peeled½ cup pineapple*½ cup mango*


Like the warm California sunshine, this smoothie will brighten your day. Loaded with vitamins A, C, K, and calcium, you’ll be f illing your body with goodness that tastes great. Serves 1

1. Place kale, orange and water in blender. Puree until smooth.


— D A Y S I X —

K A L I F O R N I A S U N S H I N E


SGS NUTRITION

PLANS

learn more

https://shop.simplegreensmoothies.com/

1 cup fresh spinach¾ cup water1 orange, peeled¼ cup mango*¼ cup pineapple*½ banana


Delight your taste buds with this ultra fruity blend of tropical fruits. This recipe is a subtle twist on Beginner’s Luck and has been a rawkstar team favorite for a long time. Serves 1



— D A Y S E V E N —

C I T R U S B R E E Z E


WE’RE ON YOUTUBE

watch now

https://www.youtube.com/user/SimpleGreenSmoothies

C O N G R A T U L A T I O N S . . .

Y O U D I D I T !

You blended your way through Simple 7. The Simple 7 Squad is giving you a virtual high five right now. Woot! Woot! How are you feeling? Ready to keep going? These 7 days of green smoothies is just the beginning. You need to keep going to see even more results and feel your best. Here’s a few suggestions:

1. GET THE SIMPLE 7: LEAN+GREEN KIT

Commit to another week of Simple 7, yet this time boost your smoothies with our Lean+Green Meal Replacement Kit. These carefully boosted green smoothies are the perfect meal replacement, which will encourage weight loss, save time and help with digestion.

BUY SIMPLE 7: LEAN+ GREEN KIT

2. ENTER OUR MONTHLY SIMPLE 7 CONTEST

Share your Simple 7 journey on Facebook, Instagram or YouTube. You’ll be automatically entered into our monthly giveaway for goodies like market totes, signed books, mason jar lids, straws, superfood samples, etc.

TO ENTER, USE #SIMPLE7SQUAD + @SIMPLEGREENSMOOTHIES

3. TAKE THE NEXT STEP ON YOUR WELLNESS JOURNEY

If you’re ready to add more plant-powered goodness into your life, we’ve got you covered. Turn the page to see more rawkin’ goods.


LET’S EAT is month-long dinner meal plan, filled with seasonal ingredients for you, or the whole fam... without spending hours or days figuring out confusing recipes or spending way too much time in the grocery store.

LEARN MORE

THRIVE is our quick 7-day whole foods detox to help clean out your body, reset eating abits and fill up with plant-powered goodness. All meals and snacks are all crafted for optimal detoxing benefits.

LEARN MORE

FRESH START 21 is our highly praised 21-day vegan, gluten-free, whole foods cleanse. The food is seriously fantastic and you’ll keep experiencing even more of those super happy side effects of looking, feeling, and being totally rawesome!

LEARN MORE

W A N T M O R E

R A W K I N ’ G O O D S ?

http://shop.simplegreensmoothies.com/products/lets-eat

https://shop.simplegreensmoothies.com/products/thrive

http://www.Simplegreensmoothies.com/cleanse



https://shop.simplegreensmoothies.com/products/thrive


All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means without the prior

written permission of the authors, nor be otherwise circulated in any form of binding or cover other than that in which it’s published. Modification of this design

doesn’t void the copyright. Disclaimer: All information presented in this book is for informational purposes only. These statements have not been evaluated by the

Food and Drug Administration. This book is not intended to diagnose, treat, cure or prevent any disease and is not intended to be a substitute or replacement for

any medical treatment. Please seek the advice of a healthcare professional for your specific health concerns. Individual results may vary.

F O L L O W U S O N S O C I A L

S I M P L E G R E E N S M O O T H I E S

F A C E B O O K

I N S T A G R A M

Y O U T U B E

https://www.facebook.com/SimpleGreenSmoothies

https://www.instagram.com/simplegreensmoothies/

https://www.youtube.com/user/SimpleGreenSmoothies

guidebook - amazon s3€¦ · your daily green smoothie for even more results. learn more spinach,...

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