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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.
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!
We tried it today, its fantastic. Thank you!
You’re welcome, Nora!
Can you replace celery with cucumber?
You can!
Great recipe
Thanks, Audrey 🙂
Is there any substitute for baby spinach as it isnt found in my area? Love this recipe though
Hi, is there a substitute for mint? I can’t seem to find any around me.
Hey Muskan, you can sub parsley for mint or leave it out if you can’t find/don’t like parsley.
Nui, you can use regular spinach, baby kale or kale. If you can’t find those, really any leafy green will work.
Does this smoothie have a noticeable celery taste? I am completely turned off from celery, cannot stand the taste but really want to try this! Is there a substitute you recommend?
You will taste the celery a little in this one. You could try using cucumber instead. 🙂
I will like to lose weight
Including a green smoothie in your daily diet is a great start! 🙂
How would you best describe the taste of the smoothie? I love drinking smoothies for breakfast on the days that I have to be to work at 7am, but I have a hard time dealing with the taste of some of them
To me, it’s a pretty green tasting smoothie with a bit of citrus from the grapefruit. Everyone’s tastes are different, though. You could make this in the afternoon or evening one day to see what you think of it and then decide if it’s something you want to drink super early in the mornings.
Is there something I could substitute the green tea with? My body rejects anything caffeinated ?
You can use plain water or coconut water, if you like.
Sounds Good looks Good going to start today . From looking at the smoothie well blended I’m sure to try it and continue to see results as the time go by .
Hello I am a 68 year old Male I have a signal blinder would I use the same amount to make my smoothie
Hi Wayne! Welcome. 🙂 Yes, this recipe is for one smoothie so you would make it as is. Make sure to blend the spinach, mint, celery, and green tea first and then add the remaining ingredients and blend again.
Is there a limitation to doing this. I mean if I do this everyday how long do you recommend using this. Some smoothie recipes say to do it for a certain amount of time and then give it a break then cycle
Hey Jim, there’s no limitation. You can have one of these every day if you like. Because our smoothie recipes contain whole fruits and veggies, there is no need to cycle on and off. However, you may get tired of the same smoothie every single day. I encourage you to check out the recipe section on our website, there are tons of delicious green smoothie recipes.
I tried this smoothie the other day and I love it!! I make it with cold brewed Matcha Mojito tea (green tea with mint and matcha) and today I even added some kale to it! So refreshing and delicious! Thanks for this recipe! 🙂
Those sound like great additions!
What is the best one or way I drives a mail truck an i b going out on my routs and I leaves early in the morning so on the way back I loose energy so what kind of energy shake that helped me lose weight an keep my energy
Hi Earnest! First of all, thank you for being an essential worker and continuing to bring folks their mail during the pandemic. We appreciate you! 🙂
If you start drinking a green smoothie each day, regardless of which one you drink, I think you’ll find you have more energy and you may lose some weight, as well. It will also help your immune system stay strong, which is more important now than ever. That said, a few smoothie ingredients that will give you natural energy are bananas, berries, citrus fruits, spinach, kale, nuts, ginger, chia seeds, and green tea. If you go to our recipe page and type “energy” in the search bar, you can find some great smoothie recipes that will provide you with lots of good energy. So you can make a smoothie and take it with you on your mail routes. You can even make it the night before, just keep it in the fridge in an airtight container and give it a shake before you drink it the next day. Then I think you won’t feel like you’re out of energy on the way back from your routes. Happy blending! 🙂
I have tried this smoothie with a few different versions and wanted to get your feedback. Overall, I love it. Do you recommend replacing it with a meal such as lunch or breakfast?
Will it do the same for your body if you sub out frozen spinach or frozen celery for fresh? Is it ok if I use canned pineapple as oppose to frozen?
Thanks again for the recipe!
Hi Keely! You can drink this smoothie as a meal replacement if you like. Many of us drink our smoothies for breakfast. I’d add some chia seeds to make it a complete meal.
You can prep smoothie packs ahead of time and freeze the ingredients but, using frozen spinach can be a little tricky because pre-packaged, frozen spinach sometimes contains added salt and other things. Also, fresh or frozen pineapple is preferable to canned because canned fruit oftentimes has added sugars. Additionally, pineapple contains bromelain, a potent anti-inflammatory and anti-swelling agent, and the canning process neutralizes bromelain. I hope these explanations help you understand why we use the ingredients that we do and happy blending! 🙂
Could I use tsp of pure matcha green tea powder instead of the 1/2 cup of green tea already made?
Hey Linda! Yes, you can def do that. Use filtered water or coconut water for your liquid base and add your matcha green tea powder. That’s what I do when I make this smoothie and I love it. 🙂
Brilliant.
Thanks, HJ! 🙂
Thank you for video sharing your delicious loosing weight smoothie. I am sure it’s delicious I will try myself too.
Stay safe thank you
Sophie
You’re welcome, Sophie!
Hello! I “just” had my second baby (7 months ago) and I am really struggling with my weight. I am also breastfeeding, which makes me super hungry ALL THE TIME. This smoothie looks delicious! Would you recommend using it as a meal, or as a snack? How many would you recommend having in one day? Thank you!
Hey Donna! First, congrats! 😀
It *is* a delicious smoothie and I would drink it as a snack. If you want to have it as a meal, add some chia seeds or other form of plant-based protein to make sure you are getting a complete meal. We just introduced our very own protein powder called homemade protein powder. You should check it out! (simplegreensmoothies.com/smoothie-boost)
Most folks drink one smoothie a day (usually with or for breakfast) but if you wanted to have a second one for lunch/dinner/afternoon snack, you can def do that! 🙂
Thank you so much! I’m new to the smoothie game, so I’m very excited to try this out. Will be swapping cinnamon or the cayenne. Thanks again!
You’re very welcome!
Ok great smoothie recipe! However, I am a Consultant Nutritionist (UK NHS) and can confirm that caffeine is a stimulant and can lead to heart palpitations, renal complications and so on which is not good for the body especially if we are talking about being healthy. So could the plants not be perfect on their own and we boost the energy(sugar)/fat burning mode by exercising instead??
One serving of this smoothie contains 1/2 cup of green tea, and we love green tea for its wonderful antioxidant properties. The amount of caffeine in green tea is rather small compared to coffee or caffeinated soft drinks and because there is only 1/2 cup in this recipe, it’s quite minimal. (Also, tea comes from plants 😉 ) If you would like to leave the green tea out, you can substitute filtered water or coconut water. And we are always proponents of exercise, as an active lifestyle + a plant-based diet go hand-in-hand.
Would adding protein powder to smoothies be more beneficial?
Hey Kayla! It depends on what you’re looking to get out of your smoothie and whether you’re drinking it as a snack or a full meal. I might not add protein powder to this smoothie but that’s really a personal preference and you certainly could add some.
*And* if you’re looking for an awesome protein powder and haven’t heard yet, we have a brand new protein powder that just went on sale last Tuesday! You def need to check it out: https://simplegreensmoothies.com/homemade-protein-powder
I really like what I’m reading. I am a breast cancer survival of month now and looking for some healthy ways to loose weight. and this sounds so great n healthy. any more idea and advice for me?
I also make a double batch each time, so it’s technically half an apple per serving, but yeah. Forgot to mention that.
Thanks for clarifying!