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I started making weight loss smoothies after having two kids back-to-back, when stress-eating Goldfish and complete exhaustion made losing weight feel impossible. These smoothie recipes use low-calorie greens and nutrient-dense fruits to jumpstart metabolism and support fat loss.
Table of Contents
Why Smoothies Help You Lose Weight
Smoothies can be a great tool for weight loss due to their versatility and nutritional density. I started blending a smoothie each morning while doing my 21-Day Cleanse. The natural energy boost gave me motivation to start working out, and within just a week, I began to see results. Some days I even swapped in a second smoothie as a meal replacement smoothie, because it tasted so good! Here’s why they work:
- Fiber keeps you full: Blend a variety of fruits (banana, strawberries, oranges) and leafy green vegetables (spinach, kale, chard) together to create a high-fiber drink that’ll keep you full and satisfied.
- Simple portion control: Measure out the ingredients before you add to the blender to make portion control easy.
- Curb false hunger cues: All my weight loss smoothie recipes use 1 cup of liquid to hydrate your cells, curb hunger, and help your body function properly.
- Quick meal replacement: Use a combination of plant-based protein and healthy fats to create an ideal meal replacement.
- Burns fat: Use ingredients, like green tea and grapefruit, that are packed with nutrients and scientifically proven to burn fat.
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What Do You Put in a Weight Loss Smoothie?
Focus on blending ingredients for your fat-burning smoothies that are scientifically proven to burn fat and boost metabolism, which leads to weight loss. It’s important that the calories we consume are quality calories, especially if we’re trying to lose weight, gain muscle, or improve our overall health.
- Soluble fiber: Soluble fiber, found in fruits, vegetables, oats and legumes, help slow down food as it passes through your digestive system. This helps keep you full, so you naturally eat less.
- High-protein: Adding a plant-based protein powder or unsweetened Greek yogurt to your smoothies can increase your protein intake. If you’re doing HIIT workouts, using smoothies as a post-workout protein weight loss is highly effective in burning belly fat and promoting muscle recovery.
- Low-sugar foods: Using fruit as your natural sweeter is a great way to cut down on sugar (and avoid the highly processed refined sugars).
- Green tea: Using chilled green tea as your smoothie base can help boost your metabolism and energy levels, thanks to the natural caffeine and antioxidant epigallocatechin gallate.
How to Make and Store Smoothies
- Most smoothies can be made the night before, so breakfast is ready when you are. Pour your blended smoothie into an airtight jar and refrigerate for up to 24 hours. Fill the jar as full as possible to limit air exposure, then give it a good stir before drinking.
- Make frozen meal prep smoothie packs to have pre-made bags of smoothies in your freezer to make when you want.
Healthy Weight Loss Smoothie Recipes
I can’t wait for you to see just how tasty and simple weight loss can be with a daily smoothie habit. When you start your day nourishing your body, you begin to crave healthier foods all day long. The more healthy foods we put in our body, the less room there is for junk food.
Chia Seed Smoothie
Meal Replacement Smoothie
Vanilla Matcha Smoothie
Best Green Smoothie
Creamy Banana Smoothie (high-protein)
Cherry Collagen Smoothie
Avocado Banana Smoothie
Low-Calorie Zucchini Smoothie
Healthy Mixed Berry Smoothie
Chocolate Peanut Butter Smoothie
Cherry Vanilla Smoothie
Vanilla Peach Yogurt Smoothie
Apple Celery Smoothie
Healthy Blueberry Smoothie
Pineapple Ginger Smoothie
Thick Keto Smoothie Bowl
Creamy Mango Smoothie
Savory Cauliflower Smoothie
Vanilla Flaxseed Smoothie
Strawberry Banana Smoothie
Fat-Burning Ingredient Combinations
Certain food combinations can help burn belly fat and lead to overall weight loss. I try to use these combinations in my fat-burning smoothies recipes to get the best weight loss results.
- Green apple + nut butter: Apples are chock-full of fiber, a nutrient that can help reduce visceral fat, while nut butter adds healthy fats that keep you feeling full and support vitamin absorption.
- Avocados + kale: This leafy green can help you slim down by filling you up and giving you a healthy dose of vitamins K and A.
- Green tea + grapefruit: Blend grapefruit into your smoothie along with chilled green tea, which contains pectin and polyphenols. Both of these have been proven to help people feel fuller and lose weight, according to a study published in the Journal of Medical Food.
- Cacao + almonds: Packed with flavanols, cacao can prevent people from gaining weight, according to a study published in BMJ, and may increase energy expenditure.
- Oats + blueberries: Oats are high in fiber, helping you stay full. Toss in some berries and it’s a power combo! A study out of the University of Michigan found that rats who had blueberry powder mixed into their meals had less abdominal fat than rats on a berry-free diet after 90 days.
Want to try these combos at home? Check out my guide on how to make a smoothie to blend them perfectly every time.
How to Make a Weight Loss Smoothie
I’ve created so many weight loss smoothies, and while I love a lot of them, the one I’ve included below is hands-down my favorite. It’s packed with metabolism-boosting greens, fiber, and superfoods that help curb cravings and keep me feeling energized. If you’re looking for a go-to smoothie to support your weight loss journey, this is the one! Here’s how to make it:
- Fill your blender with kale, cucumber, celery, and cooled green tea.
- Puree together until the ingredients reach a smooth consistency.
- Add grapefruit and frozen pineapple. If you want to lower the bitterness of the grapefruit, be sure to remove the inner membrane in addition to the peel. If you can’t tolerate grapefruit, swap with oranges and lemon. If using fresh, follow my guide to cut pineapple like a pro.
- Blend the ingredients until combined.
- Pour into a glass and serve chilled for the most refreshing taste.
If you make this fat-burning smoothie for weight loss, I’d love to hear how it turned out in the comment box below. Your feedback helps me and all the readers in this community. And if you’re interested in more plant-based recipes (and exclusive content), sign up for my weekly recipe newsletter.
Dietary Adjustments & Substitutions
Need to swap an ingredient or accommodate a food allergy? Click the button below for tailored suggestions just for you:
Fat-Burning Smoothie
Ingredients
- 1 cup kale
- 1 cucumber chopped
- ½ grapefruit peeled and seeded
- ½ cup green tea chilled
- 1 stalk celery chopped
- 1 cup pineapple frozen
- 3 tablespoon chia seeds
Instructions
- Place kale, cucumber, grapefruit and green tea into blender.
- Puree on high-speed until smooth.
- Add celery and pineapple to blender.
- Blend again on high-speed until everything is pureed.
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Helpful Tools
Notes
- Swap grapefruit with 1/2 naval orange and 1/4 lemon wedge.
- The pith and peel of the grapefruit are extremely bitter but are beneficial in small amounts. To lessen the bitterness of the grapefruit, remove the fruit from the inner membranes as well as peel before using.
- Drink 1-2 smoothies a day as meal replacements to get the weight loss benefits you’re looking for.
- Adding homemade protein powder is a great way to add high-quality protein that won’t affect the delicious taste of the smoothie.
Nutrition
Did you make this recipe?
Leave a review for a chance to win signed copies of my cookbooks!Common Questions
Swapping a meal for a smoothie can be a great way to lose weight. You’ll want to make sure your smoothie is packed with fiber, low in sugar, and under 500 calories to help with portion control. Don’t add any sugars or sweeteners and choose a liquid base that is unsweetened. To keep you full, make sure your smoothie has healthy fats and protein to make it a complete meal replacement.
Look for a smoothie recipe that contains grapefruit and green tea to help burn fat. My fat-burning smoothie has these specific fat-loss smoothie ingredients that boost the metabolism, plus healthy fats that are necessary for your body to break down carbs and protein
A good smoothie with protein, healthy fat, and whole-food carbs is a great combo for a healthy snack or meal that can promote weight loss. These weight-loss smoothies contain a variety of spinach, mint, celery, green tea, grapefruit, pineapple, and avocado.
Look for grapefruit, pineapple, mint, celery, leafy greens, and herbs to help burn fat, especially around the belly. Try blending them together into a delicious smoothie using quality smoothie blenders to enjoy them easily and effectively.
The best way to get weight loss results is to be consistent— and a daily meal replacement smoothie is perfect for that. Swap your typical breakfast for a fat-burning smoothie to kick-start your weight loss goals. This high-fiber low-sugar recipe is truly a healthy smoothie in 5 minutes or less.
Juicing and blending can both help with weight loss, yet only one is sustainable for the long run: smoothies. We believe committing to drinking 1-2 fat-burning smoothies as a meal replacement is the most effective way to hit your weight loss goals and maintain them for life.
Yes, fruit smoothies can be great for weight loss when made with whole fruits instead of fruit juices. Whole fruits contain fiber, which helps slow digestion, keeps you full longer, and prevents blood sugar spikes. In contrast, fruit juices strip away fiber, leaving mostly sugar, which can lead to energy crashes and increased hunger. For a weight-loss-friendly smoothie, use whole fruits, balance with protein and healthy fats, and avoid added sugars.
Smoothies that support weight loss are packed with fiber, healthy fats, and metabolism-boosting ingredients. Look for recipes with whole fruits, leafy greens, protein, and ingredients like green tea, grapefruit, and avocado to help burn fat and keep you full. Avoid added sugars and fruit juices, which can spike blood sugar and lead to cravings. Check out my #1 fat-burning smoothie recipe below for a delicious, weight-loss-friendly option!
Recently been watching some doctors on video and they state that smoothies may not be as healthy as we wish them to be.
Apparently blending destroys most of the binding fibre and therefore the liver is swamped with huge amounts of fructose, too much, can’t cope and turns to fat.
What do you think?
I think you may mean juicing… Yes that is very true. You’re just getting sugar juice. Smoothies do maintain the fiber that’s in the fruit and veg.
Any suggestions for someone who can’t do almond or oat milk in smoothies?
hey just blend in oats with water and you basically have oat milk 🙂
You might try coconut milk.
Great question, Nena. You can swap out these milk choices for any liquid base you’d like. I’d check out our Dairy free recipes to help you with even more ideas. This will help you make it a rawkin’ smoothie.
what if you are allergic to Avocado, any replacement?
would love to try this smoothie.
thank you.
One swap I love to make Nicole is add in banana instead of avocado. Another option is to add in some nuts like cashews or almonds.
Fat Burning Smoothie for Weight Loss Smoothie Looks Amazing! I will definitely try it out!
Since Having Covid I’ve found it very hard losing weight! For love of god my weight kept going up! Has anyone else felt the same?
However, I’ve started using the Smoothie Diet that has great recipes and tips and I’ve found that it kept my weight stable.
Thank you for your Article!
Hey there! Funny you should mention weight gain after Covid. I have PCOS and experienced a major flare up of inflammatory PCOS after getting sick and have been looking for ways to combat the symptoms (including weight gain despite exercise and decent eating habits). I’m hoping the great anti-inflammatory and antioxidants in recipes like this also help get my metabolism and pcos under control.
Hey Kat! I’m so sorry to hear that you’ve been dealing with all this. 🙁 I hope the symptoms and discomfort subside quickly. We also have a great smoothie specifically for those dealing with PCOS that I’d love for you to check out! PCOS Smoothie
Got a kick to it from the grapefruit but I like it! I will update on weight loss in a week or two. Thank you for the recipe!
Hi, update please??!!
I was surprised how much I like this smoothie. It has become part of my morning routine. It’s a good, refreshing smoothie.
What can I substitute the grapefruit with? I can’t use because of blood pressure meds.
Hey Melanie – great question! Since we’re talking about interactions with medications, I can’t recommend replacing with another citrus fruit, but you can def omit the grapefruit altogether. There may be a different smoothie that’s great for weight loss that you could try. How do you feel about chocolate? Chocolate Weight Loss Smoothie
Just tried this smoothie. It was wonderful! Definitely gave me a boost to start my day.
I swapped the celery for cucumber and added 3/4 tbs of milled chai seeds and 1/2 tbs of milled flaxseed, almonds, brazil nuts, walnuts &CoQ10.
I like it, except for the bitterness from the grapefruit (i’ll try and use just the segments next time) and I don’t like mint. Can I swap the mint for another herb or reduce it?
That sounds delish! Def try just the grapefruit segments as the pith is bitter, however its full of fiber and vitamin C so it can be a balancing act. As for a mint swap you can def try it’s cousin basil. You could also try one of many other varieties of mint, such as spearmint, apple mint or pineapple mint. Let us know which is your fav!
Wow just tried it this morning and it is super good! Added 1/2 tbs of chia seeds and of linseeds and 1/2 tbs of coconut oil! Feels like I am at the beach this morning! Thank you
You need to soak the linseed overnight otherwise you will damage your intestine’s membrane in the long run.
I found these page educative for someone like me.
I never leave reviews on anything but I really feel like I needed to on this! I really wasn’t sure what it would taste like and must admit, I was pretty apprehensive, however I was absolutely blown away! It was delicious!! Slightly bitter from the grapefruit (I assume) but not in a bad way! It tasted sooo refreshing and filled me up right through until the evening (in my job, I very often skip lunch so tried this as a replacement), and curbed my snacking habits! Now I’ll just give it a few weeks to see how it aids me in my weight loss journey! Thank you so much for this lovely recipe!
I call that SUCCESS! Way to try it even if you weren’t sure about it!
I really want to try this recipe however I am allergic to avocados! Do you have any suggestions on a healthy fat alternative? I love my healthy fats and don’t want to lose them completely! Thank you!
So sorry you’re allergic avocados, however you can def replace it with any other healthy fat such as coconut oil, cashews, flaxseeds, Chia seeds, and olive oil.
Hi what can I use instead of pineapple as I’m allergic to it
Hey Angela, That’s a great question! I would recommend oranges, mangos or peaches (depending on the smoothie). For the Fat Burning Smoothie, I think I’d go with oranges if you like a lot of citrus or peaches if you want to limit the extra citrus. We have a great Rawkstar Substitution Guide that makes amazing recommendations for these exact situations. Check it out —-> Rawkstar Substitution Guide
This smoothie is great ,I also add in a dash of ceylon cinnamon for extra fat burn boost.
Excited to begin. However, can I make alot and store for a few days or does it need to be blended daily?
Thank you.
YAY! If you’re going to blend them ahead of time, I’d def recommend freezing them. The max I keep mine in the fridge is a day.
This looks really good but I don’t like mint or pineapple are there any replacements.
Super duper tantalizing… Tempting treats for the tastebuds without iota of guilt
Now the three star not you’re fault I would try it but where I am the ingredients are to expensive I will try it if I can though thank you
Why would you even leave a review if you didn’t even attempt to make it or try it? Please delete, this is completely unfair to the OP.
The reviews is for the recommended smoothie recipe. Not because you find the ingredients too expensive. It’s not fair to the editor.
Silly review, which should be deleted. The title is not “A Cheap Fat Burning Smoothy”
I’ve tried about 15 different smoothie recipes on here so far, but this is the one I keep coming back to. It is so good!
I love finding a reliable fave! Glad you found yours!
Hi, can I just have the smoothies and no solid food meals?
The most smoothies we recommend in a day is two and that is combined with a couple of nutritional snacks and a healthy meal.
Anything I can substitute grapefruit with? Can’t take with high blood pressure meds, even though I love them.
Melanie, I think I’d go with oranges if you like a lot of citrus or peaches if you want to limit the extra citrus. We have a great Rawkstar Substitution Guide that makes amazing recommendations for these exact situations. Check it out —-> Rawkstar Substitution Guide. Def check with your health care provider if you have any questions.
Love the smoothie! It’s really a life saver! Will definitely make it again.
The Nutrition label listed below is that for one serving?
Yes, this recipe and nutrition info is written for 1 – 16 oz serving. Great question!
How many shakes do I need to have per day? Do I just choose one from the recipes and have one in the morning, or is this intended for multiple times per day?
We think 1 smoothie per day is a great habit, Hailee. At most, we replace two meals per day with green meal replacement smoothies – yet that’s during a shorter period of cleansing. Regular plant forward meals for your other two meals are best when rawkin a 1 green smoothie a day habit. 🙂
Can you replace water with almond milk
Great question Shari! You can def swap in some almond milk here. Yet, please be aware it will change things like the calorie and healthy fat content. The result will be a slightly thicker, ‘smoother’ smoothie.