Plant Based Protein Powder for Smoothies

Discover how protein powder for smoothies can benefit your body without falling into the marketing schemes of companies.

Best plant based protein powder

Plant based protein powder is on the rise, and for good reason. People are taking control of what they put in their bodies, and turning to vegan protein powder as a cleaner option. I’m here to break down what kinds protein bases are the best (and worst)… as well as explain why hemp protein powder won’t make you high.

natural protein options for vegan protein powder

The Importance of Protein

Protein is used to build and repair tissue (like muscle). It also helps the body create hormones, enzymes and other essential chemicals, and, bottom line: makes your hair, skin, and fingernails look great. Basically your whole body needs protein to function properly.

Yet the body also needs carbs + healthy fat to help break down the protein you just ingested. So when you are looking for a great plant based protein powder, look for one that also has fat as well as fiber to help break down that protein.

Biggest questions about plant based powder

Is plant based protein powder bad for you?– No, but… read your labels. You’re reaching for a plant based option because it sounds healthier, right? Yet make sure that option isn’t loaded with the same chemicals found in many other powders. Minimal, pronounceable ingredients without fillers is the goal.

Can you build muscle with plant based protein powder?– The short answer is, kale yeah!! I am an ultra runner that can’t afford to lose muscle while I train. Protein powder should have the ability to not only provide protein, but also healthy fats + fiber to help your body turn that protein into energy.

What is the cleanest plant based protein powder?– Protein powder in general is typically loaded with all kinds of additives. Everything from food dyes to flavor additives just to make it palatable. But guess what?! You don’t even need that! Seriously, when I started creating my hemp based protein powder, I tried it with all the extras and I hated it. So I kept it both simple and clean, and it is oh so deliciously clean.

Healthy protein for families

Who should use protein in smoothies?

Let me be clear: bodybuilders don’t own the rights to protein powders (vegan or otherwise). Any active athlete looking for an easier way to increase their protein intake should consider using a protein powder. Those who regularly work out need double the amount of protein over those with a more sedate lifestyle. It’s also helpful for people looking to…

  • Increase muscle mass
  • Lose weight
  • Lower cholesterol or blood pressure
  • Strengthen the immune system
  • Make quick healthy meals

If you said yes to any of the above, then a protein powder supplement might be right for you. Protein boosted smoothies can help you:

  • Gain Muscle. This is probably the most widely known benefit of protein powders. Added protein helps muscles rebuild faster after a workout. Because of the direct ways protein affects the muscles, the best time to consume protein powders are after a workout.
  • Lose weight. Protein is also a great way to stop any unwanted snacking. You stay full longer after that green smoothie when you boost it with plant based protein powder. It also boosts the metabolism, burning fat and keeping cholesterol and blood pressure levels low.
  • Protect the Immune System. Protein doesn’t just strengthen muscles, it also strengthens every cell in the body. This makes them less likely to be infected- keeping you strong and healthy.
  • Commit to a healthy diet. Using a protein powder with healthy fats can turn a daily smoothie into a meal replacement. This is truly the healthiest “fast food” there is as well as an easy habit to embrace daily.

Shakes and smoothies are the best way to consume protein powders. I love adding hemp protein powder to my daily smoothie, workout or not. It helps me stay full longer and be more productive with my day, as well as help me recover faster from a workout.

fuel your body naturally for workouts

What makes protein powder vegan?

Protein powders most commonly start from whey protein, casein, or soy. Whey protein as well as casein comes from dairy. If you have any kind of dairy intolerance, then be sure to check the label on your protein powder! These are not naturally occurring ingredients, so I lean toward plant based protein powder.

Vegan protein options

Soy based protein powders are the number one vegan protein powder option. Soy is a complete protein, yet is a bit controversial in terms of helping or harming the body. I take an even more natural route in using hemp protein powder.

Hemp protein is also a complete protein, yet it ranks even higher than soy in terms of quality. It not only contains all 9 essential amino acids, it also contains healthy fat and fiber, as well as other essential minerals. Hemp protein powder starts out with a slightly nutty flavor, so no need to cover up the taste like you do with whey, casein, or soy based powders.

A side note: while hemp is part of the same plant family as marijuana, it contains little to no THC and therefore does not have any mind-altering effects.

Healthy sources of nutrition

Heavy metals in protein powders

Protein powders can also contain heavy metals like arsenic, lead, and cadmium that easily build up in the body. These known carcinogens are harmful to the immune system. These elements are found in our soil (which in turn grow in plants that cows eat or plants grow into). You cannot completely avoid it, yet you can be aware and use brands that test their levels and are conscious of this.

Oftentimes, heavy metals go unnoticed because protein powders are considered a supplement and do not need to be approved by the FDA. Your protein powder brand should pay for “heavy metal testing” as well as easily disclose the results to you when asked. As you can see, it’s not easy to find a vegan protein powder for smoothies that you can feel really good about!

Plant Based Protein Powders

I decided if I was going to invest in my body, then I needed fuel it with real ingredients. I refused to buy into the lie that said certain ingredients were necessary to make a product marketable, or tasty. And I knew organic was the right path to take. Also, amino acids were at the top of my list to include, since our bodies don’t produce them naturally.

Plant based protein powders can give you the same results that other powders do. They just leave out all the antibiotics, toxins, and lactose.

Plant based protein powders also have an impressive side effect. By grinding up the plants, the nutrients are pre-digested and ready for your body to absorb immediately. The vitamins, amino acids, and minerals become easily accessible to the body.

Protein Smoothie Boost from Simple Green Smoothies is a hemp protein powder

Best Protein for smoothies

After years of trying to find a powder that I enjoyed adding to my smoothies, I gave up. It didn’t exist. There was either too much junk in it, or not enough of the right stuff. I went on a quest to create my own powder that I could use every day and love how it tasted, what was in it and the results I got. And I couldn’t be happier with the outcome.

Protein Smoothie Boost is the best sourced plant based protein powder that isn’t gritty, tastes good in a fruit smoothie and is good for you. I think you’ll be pretty impressed with the results. Protein Smoothie Boost is a certified organic blend that contains all 9 essential amino acids.

I used 100% organic ingredients, packed in 10 grams protein boost per serving, with no sweeteners of ANY kind. No stevia, no monk fruit, no artificial sweeteners, no sugars at all. (That’s what the fruit in your smoothie is for!)

Create your own protein for smoothies

You can take any of my smoothie recipes and add one serving of protein powder to it. Or you can follow the below formula to make your own incredibly delicious, protein boosted smoothie that tastes delicious:

  1. Add 1 cup greens of your choice (spinach, chard, kale, or none!)
  2. Pour 1 cup non-dairy milk (cashew milk, oat milk, almond milk, etc)
  3. Scoop 1 serving protein powder or superfood blend (your choice)
  4. Blend 1 frozen banana + 1/2 cup frozen berries or cherries (to chill the smoothie, add natural sweetness and creaminess)
  5. Finish with spices and flavor boosts: cacao, cinnamon, vanilla

Now, time for you to spill all your protein secrets with me! Please share in the comments your fav protein to add to smoothies, or what you’re looking for (and not finding) in a vegan protein powder.

#1 Green Smoothie Of all Timeβ€” no joke!
About Jen Hansard

Mom of 2, ran across the Grand Canyon and lover of smoothies, coffee & tacos. I transformed my family's health with a realistic plant-based diet. I also found myself again along the way.

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Ratings & Comments

  1. Lalila says:

    Do you ever mix greek yogurt with your plant-based protein powder? I’m curious if it would be a good way to get more protein and creaminess.

    • Simple Green Smoothies says:

      Cool question, Lalila! While we haven’t tried it here at SGS, it sure would be an interesting experiment. Adding berries and/or banana to that combo would be good, as our Protein Smoothie Boost and the best greek yogurts aren’t sweetened.

  2. Kim says:

    Hands down, my favorite protein powder. So clean, doesn’t clump, and isn’t chalky. Great job!

  3. Laurie says:

    Great tasting powder !
    Can you tell me the ratio between the three ingredients in the Protein Smoothie boost?

    Thank you, Laurie

    • Simple Green Smoothies says:

      Thanks for loving our Protein Smoothie Boost! Since it’s a proprietary blend, we’re not able to share the ratios at this time. Yet we can def say it’s 10g of clean protein per serving! πŸ™‚

  4. Wilma A Hathaway says:

    How much does it cost?

  5. Teresa Marino says:

    Hi, I own your Simple Green Meals cookbook. Within the Cacao Crush Smoothie you recommend a service of Daily Blends Cacao Powder . I cannot find where I can purchase or make that powder. I saw your rawkstar tip and it is a good substitute, but I really would like try the Daily Blends cacao powder.
    Can your recommend who I should go to purchase it?

    By the way, I love both your books and hope you do another meal book.

    • SGS Rawkstar Jess says:

      Hey Teresa! We no longer carry the Daily Blends Cacao Powder but we have an awesome new product called Protein Smoothie Boost that’s even better! For the Cacao Crush Smoothie, I suggest using a serving of our Protein Smoothie Boost, 1 Tbsp of raw cacao powder, and 1 tsp of pure maple syrup. πŸ™‚

      Head over here to learn more about the plant-based protein powder Jen spent the past three years creating: https://simplegreensmoothies.com/smoothie-boost

  6. Kathy says:

    Is the Green Protein mix substituting for the spinach in a smoothie, or do you put both of them in the smoothie?

    • SGS Rawkstar Jess says:

      Hi Kathy, great question! We usually put both spinach and our Protein Smoothie Boost in our smoothies. πŸ™‚

    • Christine says:

      How much non-fat Greek yogurt should I add to the two smoothie recipes and would that mix well with those recipes that call for water?

    • SGS Rawkstar Jess says:

      Hey Christine! We love using non-dairy options in our smoothies as dairy is one of the top undiagnosed food allergies and can be pretty tough on the digestive system. If you enjoy dairy + the way it makes you feel, feel free to add it to your smoothie. I’m just not sure how much you should use. πŸ™‚

  7. Allison says:

    Would 2 Tablespoons of ground flaxseed be an adequate amount of healthy fat plus protein for a meal replacement?

    • SGS Rawkstar Amanda says:

      Hey Allison,

      That sounds like a great swap for adding some healthy fats to your diet. You could also add chia seeds too if you prefer.


  8. Jennifer says:

    I”m having jaw surgery and will be on a liquid diet for about 9 months. I think the green smoothies are a great option for me, but want to make sure I’m consuming enough calories. Do you have calorie counts for each of your smoothies?

    • SGS Rawkstar Amanda says:

      Hi Jennifer,

      How are you doing after your surgery! I’m sending plenty of healing vibes your way + wishing you a speedy recovery. We try not to focus on the numbers, and instead focus on the ingredients we’re fueling our bodies with. When you’re restricted to a liquid diet, I can definitely see how calorie count can be important. Two great options are the app My Fitness Pal and LoseIt.com

      Hope those help!

  9. Richard says:

    Mona, look at the Keto diet, my wife was diabetic, for years and no longer on meds for it. Don’t look at it as a diet look at it as a way of eating. My wife loves to cook and we are eating more deserts now than we ever did, they are just made to be healthy for us and they taste really good too. We went on the Keto diet and her blood sugars and A1C are back to a normal range after about six months and the doctor took her off all her diabetes meds about four months ago. She still checks her blood daily, on a normal morning blood test now her sugar level is about 95-105, before even on the meds it was 115+. My wife has been able to drop about 25 pounds and I dropped 35, it was easy for me and harder for her. It wasn’t a fast drop it was a slow and steady drop. An interesting note, the doctors husband was a severe diabetic after following this type of diet for a while he to is off his meds. This happed before we talked to the doctor about it so she was all for us trying it. Not all doctors will have an open mind about this type of diet, some will look at it as a alternative treatment that is not taught in med school so they won’t even think about trying something different. They just keep pushing the meds. I am not a doctor this is not to be taken as medical advise

  10. Mona says:

    Hi i weigh 220 lbs and miserable. How can smoothies help me lose weight without being hungry. I forgot to mention pre diabetic. Mona…

    • SGS Rawkstar Amanda says:

      Hi Mona,

      Thanks for reaching out. I don’t want you to feel miserable, I want you to feel inspired you to reach your health + wellness goals. And cheers to you for taking the first step! That’s half the battle, so let’s talk about the next step…

      New to green smoothies? A great place to start is our Simple 7 Challenge! It’s 7 days of green smoothies, and all it is, is adding one green smoothie to your regular diet. You’ll find that you’re more energized, feel better overall and may even start craving those leafy greens. We also have a Simple 7 Facebook page, which is packed with people going through the same challenge + supporting each other! Lots of green smoothie love! Join us here…


      One of the best ways to use your green smoothie to reach your weight loss goals is to use your green smoothie as a meal replacement. We simply suggest adding protein + healthy fats to ensure you’re fueling your body with a complete meal. Our co-founder Jadah actually reached her weight loss goals that way! Learn more about our favorite meal replacement booster combos here…


      Looking to make a real change in your diet? Then check out Fresh Start. It’s our 21 day cleanse and really reshapes the way you fuel your body, and is a great place for life-long changes…


      Can’t commit to 21 days, we also have a 7 day reset here! https://simplegreensmoothies.com/7-day-cleanse

      I hope that helps in explaining the different ways we can help you reach your goals. Still not sure the right choice, reach out anytime! I’m happy to chat cleansing, green smoothies or any concerns you have about making these changes. You can reach me through our contact page here…


      Lastly, pre-diabetic. Before making any changes to your diet, it’s always best to run them past your physician. They know you + your body best and are the right person to determine if our smoothies are the right choice for you!

  11. Baxter says:

    I had no idea that your body burns protein slower than carbs, it makes sense then that eating a lot of pasta and carbs can lead to blood sugar spikes! I’ll be sure to balance the carbs in my diet with a healthy amount of protein now. My mom used hemp protein in her green smoothies all the time, and she loved it! I wonder how hemp protein compares to soy protein? Thanks for the tips!

    • SGS Rawkstar says:

      Hi Baxter,

      We’re all about hemp protein! Personally, we try to avoid soy. Small amounts of organic, non-GMO soy are fine (like tamari and tempeh) but we recommend staying away from highly-processed unfermented soy products which can interfere with nutrient absorption and leach nutrients from your body. Soy milk, soy burgers, and soy ice cream are all in this category.

      Hope this helps!

  12. Helen says:

    I do a protein smoothie w Vega One chocolate protein and greens powder/ unsweetened almond milk and water combo/ spinach/ fresh mint and one frozen banana. Yummy! It’s totally vegan too!

  13. Sandra Simpson says:

    I love love love this website!!! New to smoothies and need to use them as meal replacements for weight loss…thanks for making these delicious recipes easy peasy!!!

    • SGS Rawkstar says:

      Hi Sandra!

      Thanks for your kind words! If you’re using your green smoothie as a meal replacement, be sure to add some healthy fat + protein to help your body thrive :). Here are some of our favorite combos!


    • wendy yedwab says:

      Just did the 7 day thrive! Loved it. Would those smoothies be considered balanced for Healthy fat+protien? I would like to continue the thrive for another 7 days but want to make sure that would be a healthy decision.

    • SGS Rawkstar Amanda says:

      Hi Wendy,

      Interested in using our Thrive green smoothie’s as a meal replacement for another 7 days along with your regular diet? Go for it! Just know that Thrive is not a long-term meal plan…so we don’t suggest continuing the entire cleanse for an extended period of time.

      Hope this helps!

  14. Lauren says:


    I just started green smoothies in order to aid weight loss and generally feel better. I’m replacing lunch with a smoothie so I want to add some protein but I’m on a budget and some protein rich ingredients are pretty expensive. Could you recommend some of the cheaper ways to add protein to a smoothie? I’m in the UK, incase that makes a difference. Thanks!

    • SGS Rawkstar says:

      Hi Lauren,

      Thank you so much for reaching out! Great question, as we’re all about making health living easy + affordable! Looking for a protein source that’s easy on the wallet, look no further than oats! These rawkstars will boost your green smoothie with protein, and they’re slow to digest + help keep your blood-sugar stable – meaning you’ll be full + satisfied in-between meals (great for weight loss)!

      We suggest adding 1/4 of a cup to any recipe!


  15. Anni says:

    I love your website, it’s just so positive and upbeat! I didn’t think I’d be able to have green smoothies (couldn’t stand greens) but this has really spurred me on to do what’s right for my body,,,,,Thanks!
    Anyway I was wondering are the measurements used above for a smoothie recipe for two? I’m trying to put on weight so if I made a smoothie for 1 how much nut butter or nuts would would I add??

    Thanks again!

    • SGS Rawkstar says:

      Hi Anni,

      Thanks for reaching out! You’re right, the above suggestions are for two servings! Looking to help with weight gain? Adding coconut oil is a great option as well!

  16. kitty says:

    hi again, just wanted to say how helpful your websight is. thank you so much. One more question. Last time we were in the store we switched from our powdered protein to a protein shake. Says it has 30g protein 160 cal. 1 g sugar 24 minerals. It’s vanilla flavored. It, like I said makes everything taste better but, I don’t really feel good about it. Seems more like a milk shake. what is your opinion of the liquid vs the powdered. Thank you so much. kitty

    • SGS Rawkstar says:

      Hi Kitty,

      When it comes to our green smoothies we always think simple is better! After all, we’re Simple Green Smoothies! For that reason we try to stick with protein powders that have few to no additives. One of our favorites is hemp protein powder by Nutiva, it only has one ingredient!

      Hope this helps!

  17. kitty says:

    Hi, you’ve said nuts are good for you, of course, but high in fat. What about seeds? My husband and I started making smoothies but have to be careful not to overdue the fruit smoothies. I’m looking for more veggie smoothies. I’m afraid of getting too attached to some protein powders that make you smoothies taste so good no matter what else is in it. Thinking there must be sugar in it.

  18. Caroline says:

    Hi. I’m currently doing the 30 day green smoothie challenge and I’m struggling with the protein powders. I prefer to use a powder in my smoothie and I’ve become accustom to whey protein. I have recently learned the benefits of eliminating animal proteins from your diet. With that said, I have started using the Sun Warrior Raw Vegan Protein Powder and the taste in my opinion is bad. I have had both the Natural and Vanilla flavors and been disappointed both times. Will you recommend a Plant Based Protein that is more palatable?


  19. Leslie says:

    I am using the green smoothie as a meal replacement for breakfast and lunch to help me lose weight. I did see in another comment from someone else doing the same as me, it was replied to use hemp/brown-rice type protein powders. If I substitute water with almond milk as well as using the protein powder, is that too much with trying to lose weight? or should I stick with water?

    • SGS Rawkstar says:

      Hi Leslie,

      Thanks for reaching out + great question! When using your green smoothie as a meal replacement we suggest adding protein + healthy fats, no matter the liquid base. Adding protein + healthy fats will ensure you’re fueling your body with a complete meal. Check out our favorite meal replacement booster combos here…


  20. Sarah P says:


    I am so looking forward to the 30 day challenge. I loves me some green bevvies anyway but I had begun to skulk off and as a result gained 2 stones!! OMG pass me that blender quick!!
    I note in your response to another poster/postee that they should add coconut oil to gain weight – I love the taste of the stuff but I don’t want to gain another lb. Do you recommend I leave it out? I make one smoothie with the Big C and another with Flaxseed…I don’t want to overdo it, my trousers are just soooo tight!! πŸ™

    Many thanks

    • SGS Rawkstar says:

      Hi Sarah,

      Adding healthy fats like coconut oil to your green smoothie is a great way to provide your body with a boost of nutrition. When used as a meal replacement adding healthy fats + protein is the way to go to ensure you’re providing your body with a complete meal. Using your green smoothie as a healthy snack when trying to lose weight, you can always skip the coconut oil then.

      Hope this helps!

    • Sarah P says:

      It does. Many thanks

    • SGS Rawkstar says:

      Rawesome! πŸ™‚

  21. Mathew says:


    I am fairly new to green smoothies. I am using them to get the veggies I need plus weight loss. My issue is that I am hungry still after I drink a smoothie as a meal replacement. Currently I am adding Chia and Flax seeds, but when I add more, I get too much of a nutty taste. Any suggestions?

    • SGS Rawkstar says:

      Hi Matthew,

      Thanks for reaching out! Still hungry even after adding protein + healthy fats to your green smoothie? Your body is trying to tell you something! In addition to your green smoothie enjoy a handful of healthy nuts, hard boiled egg, or another healthy option to get an additional boost of protein. We never want you to feel deprived, so make sure to listen to and fuel your body!

      Cheers πŸ™‚

  22. Giselle says:

    Found this site and I’m all the way in Jamaica but I absolutely love every green smoothie that I have had so far. Never would have given ‘green’ a chance if I hadn’t tried your recipes. They are simple and delicious and helping me with my weightloss journey and they give me a boost of energy too. Thanks so much!!

    • SGS Rawkstar says:

      Hi Giselle,

      Thanks for reaching out! We’re so excited to have you blendin’ with us. Which recipe has been your favorite?

  23. Lindsey says:

    Great site πŸ™‚ I am hoping to lose some weight, but I am breastfeeding and am hungry often. What are some vood smoothies to keep full and shed some pounds? Also, if I want nonfat greek yogurt in a smoothie, how mvh am I using, and what am I ommiting?

    • SGS Rawkstar says:

      Hi Lindsey,

      Thanks for joining us! I can definitely relate to the hunger that breastfeeding creates. I once told my husband I couldn’t talk to him because I was too focused on being hungry when our son was first born.

      That’s why we love green smoothies! They’re the perfect quick snack when you’re busy with baby. What’s even better, when you add protein they’ll help you stay full longer! Using green smoothies as a healthy snack option definitely helped me work back to my pre-baby body. Looking to lose the weight? We definitely suggest focusing on what you’re putting in your body (like healthy + nutritious green smoothies), over limiting calories. You and baby need them! πŸ™‚

      We personally don’t add dairy products to our green smoothies. Dairy is the #1 undiagnosed food allergy and can be pretty tough on your digestion. For that reason we avoid it. But it’s all about deciding what’s best for you + your family. Greek yogurt is a great source of protein. When adding to your green smoothie, no need to replace anything, just add it to the mix! πŸ™‚

      Amanda, SGS Rawkstar

  24. Elaine Raitano says:

    I just found your site from my medical dietitian on Oct 8 9.my mail said 1 week I had just signed up? I have dysplasia and need help. This might be it. The 30.day’s to try are important. Please let me know and any hints for really smooth.These will be almost my comp diet. What is cost after free 30 days. 10-12 2015. Thank you, ER

    • SGS Rawkstar says:

      Hi Elaine,

      Thank you so much for reaching out! Our 30-Day Challenge is a free challenge we host four times a year! No fees, no charges! After the challenge, continue blending with us by using the recipes on our website or create your own! Want more smoothie inspiration? You’re joining us at the perfect time! We’re so excited to share that our book is launching on November 3rd and it’s packed with over 100 recipes! Learn all about our upcoming book here…


      Looking to use green smoothies as a meal replacement? You can replace up to two meals with a green smoothie. Just include protein + healthy fats to ensure you’re getting a complete meal! Learn all about our favorite meal replacement booster combos here…


  25. Michelle says:

    Hi! Great site and exactly the information I needed this week! What would you recommend for some one who needs to gain weight?

  26. Mirka says:

    Hi ladies,
    any experience with quinoa flakes? They seem to be high in protein and do not leave gritty texture.

    Thank you

    • SGS Rawkstar says:

      Hi Mirka,

      Yum! I personally haven’t tried quinoa flakes, but love that they’re naturally gluten-free + packed with iron, b-vitamins + protein!

      Cheers πŸ™‚

  27. Mira says:

    I want to make Green Smoothies as meal replacements for breakfast and lunch….. but I struggle with which protein powder is best for weight loss and not weight gain – which protein powder doesn’t make you gain weight but instead helps you lose weight?

    • SGS Rawkstar says:

      Hi Mira,

      Looking for a great protein powder, we love reaching for plant-based protein options like hemp or brown rice protein powders!

      Hope this helps!

    • Tim says:

      Hi Mira, you may want to try Whey Protein if your goal is weight loss. Whey protein has been shown in numerous studies to promote weight loss.

      Make sure you go with an “all natural” whey protein as there are a LOT of whey powders that contain artificial colors and ingredients.

      I have created a chart on my website with a list of All Natural whey protein powders with information like the cost per gram of protein (the best way to compare by cost), whether the whey is sourced from grass-fed cows (higher nutrient level) or not and other criteria like the size of the container etc. You can check out the chart here: https://www.renegadedad.net/all-natural-whey-protein-comparison-chart

      I hope this helps!

  28. Vicki Casey says:

    You have taken the mystique & expense out of smoothy making and made it possible for anyone to do it! I love this sight! Thank you!

    • SGS Rawkstar says:

      Hi Vicki,

      Our goal is to make healthy living easy + accessible to everyone! Thanks for taking the time to reach out + blend with us!

      Cheers πŸ™‚

  29. Judith says:


    First I have to say I love this website :)!
    Just wondering, I made a green smoothie with cashew nuts the other day, and really hated tasting the structure of ground nuts in my drink… I already soaked them before blending, any other tricks to get around this? or should i just opt for another protein source?
    Thanks for your advice!

    • SGS Rawkstar says:

      Hi Judith,

      Blendin’ nuts will always give you a slightly gritty texture, if you’re interested in a smoother consistency we suggest trying a nut butter in place of whole nuts or other protein source.

      Hope this helps! πŸ™‚

    • judith says:

      Soaking nuts brings out flavor and higher nutrition. They blend perfectly. Especially cashews.

    • SGS Rawkstar says:

      Thanks for sharing, Judith!

  30. amie says:

    Hi. What about LSA as protein and if so how much of this would you have to make the smoothie a meal replacement? Thanks in advance.

    • SGS Rawkstar says:

      Hi Amie,

      I would refer to the manufacturer to see the proper meal replacement serving to add to your smoothie.

      Cheers πŸ™‚

  31. Rosario Ayala says:

    What about adding whey protein powder to my green smoothies? I like to add vanilla whey protein powder to my smoothies. I find that it gives them a smooth taste.

    • SGS Rawkstar says:

      Hi Rosario,

      We prefer to avoid soy and animal products, but that’s just our personal preference; if you enjoy whey protein powder, feel free to use it in your green smoothie creations!

  32. Jessie says:

    Hello! I’m lovin’ the green smoothie goodness. I usually add 2 Tablespoons of chia seeds (soaked overnight in water to form a gel) and add them to the green smoothie. Just 2 Tablespoons of those wonderful seeds adds 4 grams of protein to the smoothie and when you soak the seeds, it helps draw toxins out of the body.
    Keep up the green smoothie love! πŸ™‚

    • SGS Rawkstar says:

      Thanks for the great information, Jessie! Cheers πŸ™‚

  33. kay says:

    What about pea proteins powders?

  34. kim klebine says:

    Exactly how much protein do you add to the smoothies to make a meal replacement? Say for example chia seeds do you add 4 tablespoons? protein powders 1/2 scoop to 1 scoop? Hemp hearts/seeds 4 tablespoons? Nuts 1/4 of a cup? Have to agree this is a wonderful site!

    • SGS Rawkstar Jessie says:

      Hey Kim. We suggest 1 serving of protein + 16 oz to make a meal replacement. On the back on your packaging should state what one serving is. I believe for hemp hearts it is 3 tbsps. πŸ™‚

  35. Ralph says:

    If I go to the gym at 4 will the smoothie I drink after the gym (Usually done around 5:10ish) considered dinner?

    my smoothie is made up of:
    1 scoop plant head protein powder
    1 banana
    10 oz. almond milk
    And then some random fruits I have lying around.

    I’m really having trouble with this.

    • SGS Rawkstar Jessie says:

      Hey Ralph.

      Since we are not nutritionist and I am not sure what you ate the rest of the day + how much you worked out. The best bet is to confirm with the gym nutritionist. It sounds like a good meal, but we personally don’t use head protein powder.

  36. Elena G says:

    Hello ladies, is it ok if I use hemp seeds instead of hemp protein? I made a mistake and bought the seeds. Also, I’m on my third day of the challenge and feel a bit constipated. Did anybody experienced this as well? Thanks and congratulations on your website.

    • SGS Rawkstar Jessie says:

      Hey Elena.

      Totally. πŸ™‚ We love them both.

      This can be a common symptom if your body is not used to drinking or eating lots of fiber. Green smoothies are high in fiber which is great for digestion, but for newbies, the high fiber can shock your body. Make sure you drink lots of water to help flush things out. And if you’re new to green smoothies one serving a day is enough, which is 2 cups (16 ounces).

  37. Mary says:

    Hi Jadah & Jen,
    I have been taking green smoothies at least once a day since I found your website. At first I thought they were not OK because they ignored the rules of correct food combining. But I couldn’t take just greens and green vegetables, so I tried your recipies and found them delicious, and no gastric distress except when I add a sweet fruit and an acid fruit with the greens. I really love the way I feel and how upbeat your site is. You two are beautiful. Thanks for all the good ideas. I have been vegetarian for many years, but got into too many processed foods and too many sweets. Thanks for your inspiration.

    • SGS Rawkstar Jessie says:

      Thanks for blending with us, Mary! Cheers to you!

  38. adam says:

    one other idea… Why not chick peas/garbanza beans? Aren’t they a good source?

    • SGS Rawkstar Jessie says:

      If that sounds good to you, go for it. πŸ™‚

  39. jlo says:

    Brown or Golden Flax seed … is there a difference? Is one better than the other for a green smoothie?

    • SGS Rawkstar Jessie says:

      I’ve never know there to be a difference. πŸ™‚

  40. RON says:

    Is Raw shelled hemp same as hemp seed?

  41. Hannah says:

    Hey, everyone! I would recommend Vega protein powder for use in smoothies, especially if you are drinking them as a meal replacement. It is a vegan protein powder that’s sweetened with stevia, and comes in all different flavors. It has 50% of your DV for most vitamins and minerals, and 15g of protein! It also makes smoothies a little thicker and creamier. I used it in my green smoothie this morning (spinach, almond milk, bananas, and French Vanilla Vega) and it tasted like a vanilla milkshake πŸ™‚

  42. Hannah says:

    Do you know of Isowhey? It’s a diet shake essentially, but it’s a whey powder, I used to love it and was wondering if it would mix weirdly with spinach and fruits and what not? And if it’s good for you, if you know it? I’m very skinny and never used it as a diet shake I used it for some more food in my day haha since I’m never hungry! Worked a treat.

    • SGS Rawkstar Jessie says:

      Hey Hannah.

      Thanks for the comment. I haven’t heard of it before, sorry I can’t be more help.

  43. Rickita says:

    I have been putting a tablespoon of golden flaxseed with blueberries as a topper for my green smoothies for my protein. Is that okay?

    • SGS Rawkstar Jessie says:

      Totally. πŸ™‚ Have you tried rotating your protein? I love hemp hearts. πŸ™‚

  44. jo says:

    hi I’ve been juicing for about a year now and I’ve recently started the green smoothies, I’m currently training for a half marathon so I’m very active, running 3 times a week and also strength training just wondered if there was a smoothie recipe you would recommend that will keep me energised during my training,

  45. SGS Rawkstar Jessie says:

    Hey Linda. Thanks for the comment, we are so happy to hear you are enjoying our green smoothie recipes. We are always creating new recipes and hopefully we can create some more veggie packed green smoothie soon. πŸ™‚

  46. Jy says:

    Hi, in response to how much protein should be added to your shakes: I wasn’t losing the desired amount of weight from the green smoothies and raw diet due to lack of protein in my diet. I now add 2 tbsp of a protein shake or hemp protein to each shake and loaded up on nuts, eggs, chicken, ham (protein foods) throughout the day for snacks but no fruit after lunch, so any shake in the afternoon is solely veggie based.This was under recommendation from a dietitian. Hope this helpful.

    • SGS Rawkstar Jessie says:

      Hey Jy.

      Thanks for the comment. Listening to you dietitian and healthcare provider is best, they will know you personally and give you best advice.

  47. Linda Washington says:

    I just started during green smoothie. I use handful of spinach, handful of kale, all kinds of frozen fruits, like strawberry , pineapples, berries
    I add a Tbsp of chia seeds, Tbsp of flax seed, and Tbsp of hemp seed
    I also use almond milk as my water base. Is this a good smoothie to drink daily.


    • SGS Rawkstar Jessie says:

      Wonderful! Glad you are enjoy the green smoothie life, Linda. πŸ™‚

  48. Allison says:

    I’m allergic to almonds and almond milk. Would rice milk be a good alternative? Is there a difference in the health benefits?

  49. SGS Rawkstar Jessie says:

    Hey Caroline.

    Woman (19-70year olds+) need 46g of protein each day/ 3 meals a day= 15.3 grams each meal.

    Some of your meals might have more protein than others, those numbers are rough estimates. Since we are not doctors or nutritionist, I would suggest consulting you healthcare provider for personal nutritional advice. πŸ™‚


  50. Michael says:

    Hi guys I’m new to the green smoothies and was wondering how much protein I should put in my smoothie for the morning, I work in construction so I have a very active day, would 1 cup of almond milk and 1/4 cup of almonds be enough?!

    • SGS Rawkstar Jessie says:

      Hey Michael.

      Men (19-70year olds+) need 56g of protein each day/ 3 meals a day=18.6 grams each meal.

      Some of your meals might have more protein than others, those numbers are rough estimates. Since we are not doctors or nutritionist, I would suggest consulting you healthcare provider for personal nutritional advice. πŸ™‚


  51. Paula says:

    Hi girls, great site. Just wondering why you would add a hard boiled egg for protein and not a raw egg? Thanks.

    • SGS Rawkstar Jessie says:

      Hey Paula,

      Great Question: Eggs are a good source of protein and an enjoyable food, but raw eggs, if not pasteurized, can be dangerous. They can be a source of food borne illness caused by salmonella bacteria. There are certain eggs that are pasteurized that are safe to eat, but we prefer hard boiled. Does that help?

  52. Iben says:

    Why do you avoid soy?

    • SGS Rawkstar Jessie says:

      Hey Iben!

      Great question. We recommend staying away from highly-processed soy products which can interfere with nutrient absorption and leach nutrients from your body. Small amounts of organic, non-GMO soy are fine. Hope that helps.

  53. Diamond says:

    I’m so happy that I stumbled across this website. I go back to University in a few weeks and I’m desperately trying to change my relationship with food and be a much healthier person. I’m really excited to try adding more protein to my diet!

    • SGS Rawkstar Jessie says:

      Wonderful to hear, Diamond. Wishing you all the best!

  54. Emma S says:

    Hi! I am unfortunately allergic to almonds. What other really good protein sources would you recommend?

  55. Allison says:

    Even though I’ve been sick I’ve been keeping up with it. Trying different recipes. Learned things I don’t like…(ex: just kale for a green. Kale and spinach aren’t bad…but just kale..weird after taste). Experimenting with different liquids…so far just water and almond milk (which doesn’t have as much protein as you’d think…” This week gonna go buy some plant based/hemp protein. Since I don’t eat protein much…it’s gonna be key…. I LOVE THIS…and I am determined to find a way to make it more filling by adding yummy protein….Question…if I add almonds…how much should I add?

    (I still haven’t kicked processed sugar..I think if I can manage that…I’ll find the smoothies much more filling…)

    • SGS Rawkstar Jessie says:

      Hey Allison!

      Thanks for the comment. I think you are on the right track! Finding what works best for you! πŸ™‚ 1/4 cup of almonds is about 8 grams of protein.

  56. helen says:

    What about adding natural joghurt or cottage cheese before mixing- is that a source of protien?

    • SGS Rawkstar Jessie says:

      Hey Helen!

      We are not big fans of cow based proteins and fans of nut and seed based proteins. We prefer to avoid soy and animal products, but that’s just our personal preference.Hope that helps. πŸ™‚

  57. Jae says:

    Hi guys, I’ve been adding some soy protein to my smoothies (and absolutely loving the taste) – but i just wanted to check the reasons you avoid it – is it just because of taste, or is it healthier to have a hemp protein?

    Thanks for your help, I adore this site!

    • SGS Rawkstar Jessie says:

      Hey Jae!

      We prefer to avoid soy and animal products, but that’s just our personal preference; if you enjoy these foods, feel free to use them in your green smoothie creations.

  58. P says:

    I want to add almond milk for the extra kick of protein in my smoothies as I will be replacing two meals with the smoothies. How much almond milk should I add?

    • SGS Rawkstar Dan says:

      Use almond milk as the liquid base. If it’s a one serving smoothie, then use one cup. If it’s a two serving smoothie use two cups!

  59. Patty says:

    first smoothie tonight; it’s not green though! i used rainbow swiss chard, half a banana, a cup of frozen peaches, and a cup of frozen mixed berries. it’s kind of, um, dark gray? like when you mix all the paint colors together? tastes pretty good tho!

    • SGS Rawkstar Dan says:

      Hi Patty!
      Not every green smoothie will turn out looking green, depending on the fruit used.

  60. Perla says:

    Jadah and Jen. Thank you so much for these awesome information. I love smoothies. I have been making smoothies for years but never occurred to me to make green smoothies until my daughter told me about the 30 day challenge( She started making them after she was diagnosed with breast cancer) Now I am on W2D1 from the FreshStart21Cleanse Program and love all the recipes. Thank you again. by the way since I started the cleansing program I lost 5 pounds. God bless you!

  61. MustangSally says:

    I don’t know how u feel about frozen fruit but Dole has a bag of mixed fruit. Inside he large bag are 6 one pound bags. With the greens and fruit it come to 4 cups in my lg measuring cup. This particular blend has strawberries, mango, peaches and pineapple. Although not organic it is picked fresh and frozen. I use organic greens and mixed berries. Will try a source of protein. Love smoothies but as others have noted, no weight loss.

    • SGS Rawkstar Dan says:

      We love using frozen fruit! As long as they don’t add sugar to the fruit when freezing, then we’re fans.

  62. Mhari Davidson says:

    I use flaxseed in my smoothies, would adding hemp powder be beneficial or too much? I am running in a half marathon in 2 weeks and need to up my intake of carbohydrates the hemp powder has more than the flaxseed, should I use both or drop the flaxseed for the time being?

    • SGS Rawkstar Dan says:

      Hi Mhari!
      We try to stick to adding just one “superfood” to a green smoothie, though sometimes we do two. I’d recommend using either hemp powder or flaxseed in a green smoothie. No need for both! You can switch back and forth between smoothies, though.

  63. Jessica says:

    If a have a smoothie for breakfast and smoothie for lunch can I still have snacks in between ? And wich kind of snack ? I don’t want to over eat, I have been drinking smoothies for more than a month and I feel great but no changes in my weight. Thank you

    • SGS Rawkstar Dan says:

      Sure, you can still have a snack! We recommend healthy things, like:

      Hard-boiled egg, handful of almonds, raw veggies (carrots, celery, etc), a piece of fruit.

      You pick!

  64. coni says:

    so excited…new green smoothie gal…

  65. coni says:

    so excited…Im a new green smoothie gal…

  66. Emily says:

    Hi. I’m trying to sign up to your challenge but I can’t. I think its a problem with my phone. Help pls! Also, I’m interested in why you don’t like whey powder. What is a goodalternative? Thanks x

    • SGS Rawkstar Dan says:

      Hi Emily!
      Contact us through the link below so we can help you sign up:


      Any of the items above on this page are good alternatives to whey protein powder! We try to stay away from processed powders in our green smoothies, which is why we aren’t a big fan of whey.

  67. Emily says:

    Hi. I’m trying to sign up to your challenge but I can’t. I think its a problem with my phone. Help pls! Also, I’m interested in why you don’t like whey powder. What is a good alternative? Thanks x

  68. Ruth says:

    I love these green smoothies, I use it as a breakfast replacement and add 0% fat greek yogurt as my protein. I also sometimes add hemp heart. I also try and use fresh fruit and love the idea of using the large mason jars and adding all smoothie ingredients and freezing them. I made 11 of these last weekend. I found it eliminates wastage as your fresh ingredients don’t have a chance to go bad if they are made then frozen. Thanks

    • Jenni says:

      Hi, I was wondering if the consistency of the smoothie changes and gets weird after you freeze it? I like the idea of pre-making and eliminating the waste of fresh ingredients.

  69. Sue says:

    Hi, I am doing smoothies and juicing for my health and to hopefully loose weight. I had my proteins to my smoothies, I get all the great benefits and Energy. But still in the last two months I lost very little weight. What can I add to my smoothies to Boost my Metabolism? ???
    Everything has been checked. I’m healthy and all is Great across the board. Can’t Boost Metabolism, Help!

    • Sue says:

      Hi, I am doing smoothies and Love it. I add Almolds, Pumpkin seeds and Flax seeds to my smoothies. I also just bought Chia seeds and Hemp hearts to try. I snack on walnuts and sunflower and cashews when i get hungry.
      Is there any Herbs that i may add to boost weight loss or Metabolism? I drink a smoothie when I want something sweet instead of a soda.
      Can’t Boost Metabolism, Help!

    • SGS Rawkstar Dan says:

      Hi Sue!
      Are you drinking green smoothies in place of a meal or snack, or are you adding them to your normal eating habits? Also, how much green smoothie do you drink at once? We recommend drinking a 16-20 ounce green smoothie in place of a meal when trying to lose weight.

    • Sue says:

      Hi, I have a smoothie after I drink my cup of Green tea in the morning. My smoothies replace Breakfast and Lunch. I eat one solid meal a day. My smoothies are always 16 oz or more. I Love them. I get great energy from them. A snack consists of a handful of wheat of crackers or a granola bar or fig bars with something I juiced. Usually consists of Apple’s, Carrots, Celery and Beets. I add Flaxseed to it. They want my calorie intake between 1500 to 2000. It’s extremely hard for me to intake so much. I added juicing to replace Soda intake or just a snack. Does Cayenne boost Metabolism or Cinnamon? ?

    • SGS Rawkstar Dan says:

      Cayenne and cinnamon are both great options for metabolism boost!

    • Sue says:

      Thank you for that help. One more question , when adding either item to my smoothies approximately how much to add? I need to get my Metabolism to start working again. I Love the smoothies but I need to add an added kick. I was thinking 1 to 2 tsp or tablespoons. Thanks

    • SGS Rawkstar Dan says:

      Start with a teaspoon of each, and adjust from there!

    • Sue says:

      Thank you, I will do that.

  70. Chris says:

    I believe there is a typo here as protein will not spike blood pressure but the author is referring to blood sugar…..

    • SGS Rawkstar Dan says:

      Thanks for catching that, Chris! Making the change now.

  71. K says:

    What about Bee Pollen? I’ve heard that is nice protein booster as well? Curious on your thoughts!

    • SGS Rawkstar Dan says:

      We have heard that, too, but haven’t quite experimented with it, yet, K!

  72. Josulyn says:

    Hi! How do I add the chia seeds? Do I add them last or with everything else?

    • SGS Rawkstar Dan says:

      You can add them on top after blending, blend them with the rest of ingredients, or soak them for about 10 minutes and blend them with everything.

      It’s all just personal preference πŸ™‚ Hope this helps!

  73. Barbara says:

    Green smoothies are simply the best! And I adore my Vitamix. For those with digestive issues such as IBS, which I have, there are days when you may have to back off but for the most part my system does well. The best IBS soothing discovery has been the hemp powder.
    Thank you for a great and informative website!

  74. melanie says:

    I have had weightloss surgery and I am required to taken in atleast 70 grams of protein a day. I have to drink protein shakes in order to get that much protein in. Can I add whey protein isolate to your green smoothies and still get the Same effects, or should I just drink a green smoothie in between my protein shakes?

    • Hi Melanie!
      If you’re already planning on using whey then you can use it in your green smoothies. We aren’t the biggest fans of whey, but if it’s your preference then feel free to use it!

  75. Ronald says:

    Orange, lime, cilantro, mango, and blueberries create a rainbow of taste. I decided to purchase one, try it out and write a product review about my experience with it.

  76. Gisselle says:

    If i have a normal smoothie i can only add a superfoods, but if i have it as a replacement meal i can have both? Because you said in the superfoods that you can olny have one, but you are putting the chia seeds and spirulina as superfoods and as a protein. So if i have it at breakfast can i add coconut oil and chia seeds??? Sorry for so many questions, im new at this

    • You can do that if you’d like, Gisselle. Keep in mind that the leafy greens have lots of protein already, so you may not HAVE to add a protein to make a meal replacement πŸ™‚

  77. Skevon says:

    Which protein powder is recommended? So many.

  78. Sara says:

    Hi, ladies!

    I am SO happy to have found your website, and can’t wait to share it! You are providing an amazing resource for people aiming to make a small change toward a huge impact on their healthier lives! I’m very excited for the April challenge.

    In the meantime, I’d like to start drinking one green smoothie a day before that. My question is this: if I want to use it as a meal replacement (I’m thinking lunch!), how much of each protein source should I add? I’d like to use almond milk, chia seeds, or protein powder (not all at once – rotate as my protein source!), so if you could share suggested amounts of each, that would be great!

    Thanks again!

    • Hi Sara!
      Many people don’t need to add any protein sources, but if you think that you need to add some then keep it at around 1 or 2 sources of protein per green smoothie. You can add anywhere between 1-2 tablespoons per serving (16 ounces). Each smoothie makes two servings.

  79. Skevon says:

    Hi ladies, I want a Vitamix soooo bad! One day but I don’t know which number series is best. So many, which one do you ladies own? Which is best? Thanks

    • Hi Skevon!
      Honestly, they are all great πŸ™‚ It comes down to personal preference and what you’re willing to pay!

    • Skevon says:

      I finally ordered one last night. It arrives Feb 21st. Can’t wait! So glad I didn’t have to pay all at once. Thanks for responding though.

    • Diane says:

      Hi, I couldn’t afford a Vitamix so I did a lot of research for about 6 months and found the Oster Versa 1400 for a fraction of the cost. It’s very powerful and will turn ice into snow in seconds. My green smoothies come out perfect! If anyone’s on a budget like me, this is a great alternative.

  80. SHARI says:

    Hello Jen and Jadah,

    I wanted to know if it would be to much to add chia seeds and vega one protein powder to my smoothies at the same time?

  81. Skevon says:

    About how much fruit should go on a smoothie without consuming to much sugar? Also how much should you drink a day? I consume about 32 ounces a day. Measured with my mason jar. Is that to much? Plus everyone says how much weight there losing. I’m not. Am I don’t something wrong? Thanks

    • We recommend between one to two servings of smoothie a day (each serving being 16 ounces) so it sounds like you’re doing well πŸ™‚ We recommend 1.5 cups of fruit in each serving, though you don’t have to follow that as a strict rule!

  82. shereen says:

    I have been trying to add green smoothies to my diet for a while, but I end up with stomache cramps and chronic diarreah. I am gluten intolerant, suffer from candida and IBS. I can tolerate just 1 cup for a couple of days but then my body goes haywire and I have to stop! What should I do??

    • Hi Shereen!
      Sounds like you’re having a bit of trouble. We’d suggest talking to your doctor if you’re concerned and continue experiencing these symptoms.

  83. Marilyn says:

    Hi gals. Thanks so much for this site. Very informative. My question: can i substitute two meals a day? I hate to chew.

  84. Beth Kennedy says:

    Rice based probiotic yogurt is a non-dairy yogurt. I use
    Bio K+

  85. Regina says:

    I tent to skip brakefast and/or lunch because I’m always on the the go πŸ™ If I choose to substitute one or two of my meals with a smoothie will the protein that are part of the ingredients be enough or should I have extra protein(ex: hard boils egg, almond butter with toast, or protein powder) to make it a complete meal?

    On smoothie #2 and loving it ❀️!!!!


    • Hi Regina!
      Everyone’s different, so it’s tough to say if you’ll need the extra protein or not. We use green smoothies as meal replacements all the time without adding protein, so we’d encourage you to try it. If you find that it’s not enough, then go ahead and add some ingredients with protein!

  86. Megan says:

    FYI for anybody reading this, almond milk is NOT a significant source of protein.

    • Thanks for your input, Megan! It may not be significant compared to some whole foods, but it has a decent amount of protein for being a liquid base πŸ™‚

  87. KC says:

    Why don’t you like soy products? Do you mean just soy protein products or soybeans? Edamame is one of my favorite things and I love adding soybeans to salads etc.

    • Hi KC!
      Small amounts of organic, non-GMO soy are fine (like tamari and tempeh) but we recommend staying away from highly-processed unfermented soy products which can interfere with nutrient absorption and leach nutrients from your body. Soy milk, soy burgers, and soy ice cream are all in this category. Two great alternative to soy milk are unsweetened almond milk and coconut milk. We love them both!

  88. Jen says:

    Hi! You guys are great! This is my second smoothie challenge and I did the cleanse in Nov. Looking forward to February! Anyway, I noticed on this page ads for refurbished Vitamix and Blendtec. I have a Nutribullet now and love it, but always look into the Vitamix. I read that the cheaper ones are about $300. Are those ok for home use for smoothies and soups? Or would you recommend the higher end ones? I may buy the new Nutribullet…not sure what to do. Thanks for everything!!!

  89. melissa says:

    Can you taste the hemp protein powder in the smoothie?

  90. India says:

    I have been looking for help with making different varieties of smoothies! Excited about this! Thanks!

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