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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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▶ Want healthy eating to stick? Start with my free Smoothie Challenge for daily recipes, simple tips, and a tracker to build the habit — or jump into the 21-Day Cleanse for a full step-by-step reset.
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.
Video
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!
I wasn’t sure about this one, as I’ve never had grapefruit and worried about the combination of ingredients, but I was pleasantly surprised!
Hi Sandra! This one can definitely seem iffy with the combo of ingredients. So glad you gave it a try anyways!
I made this smoothie two days in a row. I usually add the homemade protein powder mix with the hemp protein and seeds to all of my smoothies but I have to say I didn’t like it in this one too much. The smoothie was just ok yesterday. I think this smoothie is best without the protein addition. I made it again today just to be sure. I like the spicy cayenne and I love grapefruit and mint. The pineapple is a needed addition for sweetness and the avocado makes it nice and creamy. I can’t say I notice the spinach or celery, which is good! My only change was to add a tsp of organic green tea leaves instead of the extra step of chilling brewed tea.
Hi April! Any way we can hide spinach and celery is a great thing for sure! Getting in those greens for sure.
it was just ok. it was very thick and no sweetness at all so I added more water and then some peaches, but it didn’t really help
Hi Tamara! You can reduce the avocado if it’s too thick for you and a great way to add sweetness is to up the amount of pineapple. I hope this helps!
I think my grapefruit was a little too tart, but I can see where this would be a great smoothie with all the right balance. I especially like the heat from the cayenne pepper.
The ripeness of a grapefruit can definitely change the taste of a smoothie, Anita!
I felt satiated after having it. A great taste that was enhanced (for me by the pinch of cayenne pepper. I am making another today as I can lose a few pounds that I am carrying and need to get ready for golf (it it ever gets warm LOL)
Hi George! You’re so right, the cayenne definitely enhances this one!
I’m glad I tried it and stretched my boundaries but this one is a not again for me. Maybe it’s the mint/grapefruit that didn’t work for me? More putzy too —the green tea business. Still good for me
Hi Nancy! So glad you decided to step out of your comfort zone and give this one a go.
Smoothie was tasty but not my favorite. Will stick to the first two.
Hi Suzanne! Glad you thought it was tasty!
I am a cayenne fan so this was not such a challenge for me. I liked it even more so because of it being fat burning.
Yeahh!! Glad to find another cayenne fan, Rosanna!
I will be trying this smoothie again. I added more than a pinch of cayenne pepper, it was drinkable but very spicy. My mistake.
Hi Tammy! Less can definitely be more when it comes to cayenne. I hope you’ll give it an other try sometime!
Ingredients well blended that made this drink an unexpected winner! Since I can’t have grapefruit, I used oranges which gave this a nice citrus taste. I could taste a little celery which was just right. I would drink this again with the green tea added.
Hi Jemia! Oranges are a great subtitute in this one. Glad you made it work for you!
More involved to make but worth the effort and a really interesting combination of ingredients. Definitely one I will try again and maybe switch up brand or strength of green tea.
You’re so right, Nicola! This one is definitely worth the effort.
Loved the variety of ingredients. I would have never thought to put those together but tasted good.
This one is definitely an unexpected combo of flavors, Jean! So glad you gave it a try.
I’m still on the fence with this Fat Burning Smoothie recipe. I really like the pineapple for sweetness and the grapefruit. I like mint and green tea. Maybe it was the celery or something with the combination of ingredients that threw off the taste. True, it wasn’t as sweet as some of the other smoothies in the challenge. Unless I try something differently again, this isn’t one of my regular favorites.
Hi Dawn! You can definitely make some adjustments to make this one work for you! If you think it was the celery, you can always omit.
This wasn’t my favorite smoothie. I really like the ingredients on their own, but it just wasn’t something I enjoyed all mixed together. I suppose if I need energy I could make it again.
Hi Allison! I can definitely see where this one could be hit or miss for some people.
i’m not a big fan of celery and have never liked it in my smoothies; even so, this smoothie isn’t too bad. i made it as written and didn’t add anything after the fact. i felt rather proud of myself just getting it down as is. that said, i think i will try to make it with at least some regularity. it grows on you a bit while drinking it and i could use the purported benefits. thanks for doing this green smoothie challenge, sgs!
Hi Kimberly! So glad you joined me for the Smoothie Challenge and gave this one a go!
I really Love this smoothie. I will be adding this one as well.
Yeahh! So glad to hear you’ll be making this one again, Maryum!
I was surprised how good this tasted. The combination of the grapefruit, mint and celery went well and the dash of cayenne pepper added a kick to it!
So glad this one surprised you, Ada!
I liked this one. It was different from the rest. Green tea and mint are not my favorite, but with the avocado, celery, grapefruit (which is my favorite), pineapple and a pinch of cayenne pepper I only picked up a hint of it. I like this one, but there have been better ones in this challenge. I am open to trying new smoothies.
Woo hoo! So glad you liked this one, Laura!
Not one of my favorite. I swap the grapefruit for orange because I did not have any grapefruit. I did not use any celery or green tea, I don’t like those.
Hi Aldeen! Orange is a great swap for grapefruit in this one.
I would like to print out a Substitution Guide please. I’m a new member .
Hi Glenda! If you’re a Rawk the Year member, you can find the swap guide by logging into the Rawkstar Collective and going to Plant-Based Resources.