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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

Jen Hansard in kitchen pouring a blended smoothie into a glass.

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 with oranges, pineapple and spinach.

Chia Seed Smoothie

This refreshing tropical smoothie blends orange and pineapple with fiber-rich chia seeds that help keep you full longer. The balance of natural sweetness and citrus zing makes it a satisfying, metabolism-friendly option when you want something light yet filling.
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Meal replacement smoothie for weight loss.

Meal Replacement Smoothie

Packed with protein, fiber, oats, almond butter, banana, and low-sugar blueberries, this smoothie is built to keep hunger away for hours. It’s a balanced, grab-and-go meal that supports steady energy and helps prevent the snack attacks that can stall weight loss.
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A vanilla matcha smoothie surrounded by fresh ingredients.

Vanilla Matcha Smoothie

This quick 5-minute smoothie blends matcha’s natural caffeine with protein and creamy vanilla flavor for a sweet, energizing drink. It supports focus, metabolism, and fullness—perfect when you want a light breakfast that still works hard for your goals.
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Green and white striped straw in a jar of green smoothie.

Best Green Smoothie

This reader-favorite green smoothie is loaded with leafy greens and naturally sweet fruit for a balanced, fiber-rich blend. Add protein powder to turn it into a satisfying weight-loss smoothie that fuels your body while helping you stay full and energized.
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Creamy Banana Smoothie (high-protein)

This dessert-like smoothie uses raw cashews for plant-based protein and healthy fats that help keep you satisfied. Creamy, naturally sweet, and nourishing, it’s a smart way to curb cravings while supporting your weight-loss routine.
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A close-up of a vibrant purple cherry collagen smoothie

Cherry Collagen Smoothie

Sweet-tart cherries, lemon, spinach, and beets blend into a bright, refreshing smoothie with added protein from collagen peptides. It’s light yet satisfying—great for supporting recovery, fullness, and balanced nutrition without feeling heavy.
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two glasses of avocado banana smoothie.

Avocado Banana Smoothie

This creamy blend combines spinach, mango, avocado, and protein for a perfectly balanced smoothie. With healthy fats, fiber, and about 29g of protein, it helps keep you full and energized—ideal for busy mornings or post-workout recovery.
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Low-Calorie Zucchini Smoothie

Zucchini adds fiber and silky texture while keeping calories naturally low. It’s an easy way to bulk up your smoothie so you feel satisfied without adding extra sugar or heaviness.
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Mixed berry smoothie in a glass jar with a paper straw, next to a container of fresh mixed berries.

Healthy Mixed Berry Smoothie

This antioxidant-packed berry smoothie delivers fiber, vitamin C, and naturally sweet flavor while keeping sugar balanced. Spinach blends right in for extra nutrients, making this a satisfying smoothie that supports healthy weight-loss habits.
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Chocolate peanut butter smoothie in two jars with straws.

Chocolate Peanut Butter Smoothie

Chocolatey and satisfying, this smoothie pairs peanut butter’s protein and healthy fats with naturally sweet banana for lasting fullness. It tastes indulgent while helping curb cravings and keep energy steady.
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Glass of pink cherry vanilla diabetes smoothie topped with cherries.

Cherry Vanilla Smoothie

Creamy, lightly sweet, and rich in protein and fiber, this smoothie is designed to help support steady blood sugar. Balanced smoothies like this can help reduce energy crashes and keep hunger more predictable throughout the day.
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Tall glass of vanilla bean yogurt smoothie.

Vanilla Peach Yogurt Smoothie

Tart vanilla and low-sugar peaches blend with protein-rich yogurt into a creamy breakfast that keeps you satisfied. It’s a simple way to start the day with balanced nutrients that support fullness and steady energy.
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Jars of green smoothies.

Apple Celery Smoothie

This refreshing green smoothie combines lemon, green apple, celery, and ginger for a bright, clean flavor. Packed with fiber and naturally low in sugar, it’s a light, metabolism-supporting blend that feels like a wellness-retreat favorite.
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Glass of blueberry smoothie on a woodcutting board surrounded by fresh blueberries.

Healthy Blueberry Smoothie

This thick, creamy blueberry smoothie uses antioxidant-rich berries with cashew milk and yogurt for plant-based protein and healthy fats. With no added sugar and just four ingredients, it’s simple, satisfying, and supportive of balanced weight-loss habits.
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A pineapple ginger smoothie in glass jar with a straw.

Pineapple Ginger Smoothie

Naturally sweet pineapple pairs with fresh ginger for a bright smoothie that feels refreshing and energizing. Ginger adds a warming kick while fiber helps support fullness—great when you want something light but satisfying.
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Healthy green smoothie bowl with toppings

Thick Keto Smoothie Bowl

This creamy smoothie bowl combines coconut milk, greens, and cauliflower for a low-carb, filling base. Topped with nuts and seeds for healthy fats and crunch, it’s designed to keep you satisfied and energized for hours.
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Top-down view of a mango smoothie garnished with an orange slice, mango chunks, and a paper straw.

Creamy Mango Smoothie

Sweet mango and orange blend with cashew milk, coconut yogurt, and turmeric for a smooth, nourishing drink. Naturally satisfying and gently anti-inflammatory, it’s a feel-good option when you want something creamy without heaviness.
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A creamy and savory cauliflower smoothie for weight loss.

Savory Cauliflower Smoothie

This ultra-creamy savory smoothie uses cauliflower to add body, fiber, and satisfaction without extra sugar. It’s a fun, filling alternative to sweet smoothies when you want something different that still supports your goals.
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A glass of thick and creamy flaxseed smoothie

Vanilla Flaxseed Smoothie

Flaxseed delivers fiber and healthy fats while almond butter adds protein for lasting fullness. Smooth, lightly sweet, and comforting, this vanilla smoothie helps keep you satisfied all morning.
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Strawberry banana smoothie recipe in pint glass with straw.

Strawberry Banana Smoothie

Sweet strawberries and creamy banana blend with hidden cauliflower, fiber, and omega-3s for a luscious smoothie that feels like a treat. Balanced ingredients help keep you full and energized while supporting healthy weight-loss habits.
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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.

Celery and cucumber cut up next to grapefruit, pineapple and two glasses of smoothies for weight loss.

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:

  1. Fill your blender with kale, cucumber, celery, and cooled green tea.
  2. Puree together until the ingredients reach a smooth consistency.
  3. 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.
  4. Blend the ingredients until combined.
  5. 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.

Jen Hansard blending weight loss smoothies in her kitchen on concrete countertop.

Dietary Adjustments & Substitutions

Need to swap an ingredient or accommodate a food allergy? Click the button below for tailored suggestions just for you:

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Jar of green smoothie surrounded by fruits and vegetables.
4.55 (260 votes)

Fat-Burning Smoothie

This fat-burning smoothie for weight loss blends sweet pineapple with fiber-rich kale and celery to satisfy your tastebuds, promote fullness and boost your metabolism. This light yet filling smoothie can support weight loss efforts thanks to the low-calorie healthy ingredients.
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Prep: 3 minutes
Blend: 2 minutes
Total: 5 minutes
Serves: 1
Author: Jen Hansard

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
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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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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

Serving: 16 oz | Calories: 360 kcal | Carbohydrates: 59 g | Protein: 10 g | Fat: 12 g | Saturated Fat: 1 g | Polyunsaturated Fat: 9 g | Monounsaturated Fat: 1 g | Trans Fat: 0.1 g | Sodium: 57 mg | Potassium: 1084 mg | Fiber: 20 g | Sugar: 30 g | Vitamin A: 4081 IU | Vitamin C: 150 mg | Calcium: 388 mg | Iron: 4 mg

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Common Questions

Are smoothies good for weight loss?

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.

What can I put into a smoothie to lose weight?

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

What can I put into a smoothie to lose weight?

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.

What fruits burn belly fat?

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.

Can I lose weight by drinking smoothies every day?

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.

Which is better for weight loss: smoothies or juicing?

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.

Are fruit smoothies good for weight loss?

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.

What smoothies are good for weight loss?

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!

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4.55 from 260 votes (70 ratings without comment)

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Comments

  1. I have a very old Fresh 21 set of recipes so will be very happy to have some additional recipes to help; also does your Daily Blends app have these new smoothie recipes? Thank you for all that you do to help our health for all these years. Love your work so much.

    Reply

    1. Hi Jennifer! Unfortunately, we no longer update the Daily Blends app. I’d suggest using the recipes on the blog or maybe even joining Rawk The Year for access to other recipes!

    1. Thanks for trying it out, Christine. It’s good to know what works for us and doesn’t.

  3. Looking forward to trying your smoothies and losing some weight.
    Thank you for the support and encouragement

    Reply

    1. We’re here, Tracey. Congrats on starting your journey to better health.

  4. 4 stars
    Just an aside…folks on BP meds have to avoid grapefruit…for some reason those 2 things dont get along! Luckily your recipes are good enough without it…Thanks…

    Reply

    1. Yeahh! So glad you’re loving these, Xochitl!

  6. Hi, when I make the kale smoothie it makes about 5 cups, am I supposed to drink all 5 cups? Is one cup 360 calories or all 5 cups? Thank you.

    Reply

    1. Hi Christine! If you’re making it by the recipe, then it’s one serving! The calories are for 1 serving or the whole smoothie. Some smoothies make more than 1 serving, so definitely check that when you’re making it.

    1. Did you give this one a try? If so, I’d love to know what you thought!

  8. 5 stars
    explanations are clear and direct very genuine attitude and energy plus full of inspiration . thank you for who you are and what you . many blessings

    Reply

    1. Thank you John. Appreciate you taking the time to say this. Keep on blending!

  9. 5 stars
    This is a delicious recipe! I make this frequently as a substitute for my usual creamy go-tos. I don’t usually have avocado, so I use a little banana instead. I use decaf green tea. Today I realized I didn’t have pineapple, so I subbed mango, and it was just as good! A very versatile recipe!

    Reply

    1. I love how you’re swapping it around based on what you have— this is a great way to go! A daily green smoothie is such a powerful habit to embrace when it comes to make healthy habits and weight loss a priority. Keep it up Elizabeth!

    1. I could Chast. Just peel it first then blend the rest in your blender (I don’t even take out seeds— since a high speed blender can puree it all).

  11. I can’t use grapefruit due to it interacting with my medicine, what can I sub for it with the green smoothie? So glad I found your website I can’t wait to try these all out!

    Reply

    1. I’m silly – I just saw a reply to the same question. I’ll try orange!!

    3. Hi Ashley! You an definitely use orange in this one if you can’t do the grapefruit!

    1. Hi Suzy! Oranges or a similar citrus fruit would be a great substitute in this one.

  13. What substitute fruit can be used instead of grapefruit?
    Some people cannot consume grapefruit because of interaction with some medication.
    Please let us know if a replacement fruit would make a difference.
    Thanks.

    Reply

    1. Hi Cole! You could definitely substitute oranges or a similar citrus fruit for the grapefruit in this one!

  14. 5 stars
    It was great. I forget to comment when I print them out . Thank u very much

    Reply

    1. Hi Joann! Oranges or a similar citrus fruit would work as a substitute for the grapefruit.

  16. Is there a substitute for the grapefruit? I can’t have it due to medications. Thanks!

    Reply

    1. Hi Ronnie! You can definitely substitute the grapefruit in this one. Oranges or a similar citrus fruit can be used in its place for this recipe.

  18. 5 stars
    I wasn’t sure about this one but it was delicious. The grapefruit and mint combination came through in particular.

    Reply

    1. So glad you gave this one a try even though you weren’t sure about it, Manuela!

  19. 5 stars
    Wow! This is my new favorite. The celery adds a freshness that makes it feel clean and the mint somehow adds to the freshness, renewal of this blend. Definitely will be repeated in my routine blends.

    Reply

    1. Rawkin’ Terri! So glad to hear that this one is a new fave of yours!

  20. 4 stars
    The smoothie was yummy. Especially love, the combination of grapefruit and mint! My only suggestion is to add one more frozen ingredient because it doesn’t seem to get very cold. I stuck mine in the freezer for a little while, and that took care of it.

    Reply