7-day cocktail plan – different for every day! 

🍌 Thursday – Banana and Oat Smoothie

Goal:  Satisfy hunger and maintain energy

Ingredients:

• 1 ripe banana
• 2 tablespoons of oat flakes
• 1 cup oat milk or regular milk
• ½ teaspoon of cinnamon
• 1 tablespoon peanut butter or almond butter

Instructions:

For a smoother consistency, blend the oats first. Add the remaining ingredients and blend until thick and creamy.

Benefits:

• The perfect breakfast smoothie
• Oats and peanut butter provide long-lasting energy
• Cinnamon helps regulate blood sugar levels

Tip:  Add a date or two for extra natural sweetness.

🥕 Friday – Carrot and Papaya Smoothie

Goal:  Supporting digestion and colon health

Ingredients:

• 1 cup ripe papaya (diced)
• 1 medium carrot (peeled and sliced)
• 1 tablespoon chia seeds (soaked in water for 10 minutes)
• 1 cup of water or coconut water
• A small piece of fresh ginger (optional)

Instructions:

First, blend the carrots with water until smooth. Add the remaining ingredients and blend again until smooth.

Benefits:

• Papaya contains papain, a natural enzyme that aids digestion
• Carrots are rich in beta-carotene
• Chia adds bulk and fiber, which helps cleanse the colon.

Tip:  If you want your smoothie to be creamier, swap the water for light coconut milk.

🍫 Saturday – Protein Shake with Chocolate

Goal:  Nourish muscles and satisfy cravings

Ingredients:

• 1 banana
• 1 tablespoon cocoa powder
• 1 scoop of chocolate or vanilla protein powder
• 1 cup milk (dairy or plant-based)
• Ice cubes

Instructions:

Blend all ingredients until creamy and thick. If the mixture is too thick, add more milk.

Benefits:

• A great option after training
• Satisfies sweet cravings without processed sugar
• Protein supports muscle regeneration

Tip:  Add a pinch of sea salt and vanilla for a “chocolate milkshake” effect.

🍑 Sunday – Yogurt and peach smoothie

Purpose:  Refreshment and comfort

Ingredients:

• 1 fresh or frozen peach
• ½ banana
• ½ cup of natural or Greek yogurt
• ½ cup of milk or water
• A pinch of cinnamon or nutmeg

Instructions:

If the peach is fresh, peel it and cut it into slices. Blend all ingredients until smooth.

Benefits:

• Yogurt supports gut health thanks to probiotics
• Peach and banana give it a naturally sweet flavor
• Perfect for a light breakfast or snack

Tip:  Use frozen peach slices for a creamy, chilled dessert without the added ice.

💡 Additional tips: