This post may contain affiliate links, meaning I can earn a small commission from items you purchase (at no cost to you).
When life gets busy (and when isn’t it?), a meal replacement smoothie can totally save the day. Breakfast, lunch, dinner, snack, post-workout fuel—you name it. With the right mix of ingredients, a smoothie can easily replace a meal and still keep you feeling full, satisfied, and energized. Let’s talk about how to do it right.
Table of Contents
Why Smoothies Make Great Meal Replacements
Our bodies crave nutrients all day long, not just when we sit down for a “traditional” meal. A balanced smoothie made with leafy greens, fruit, and whole-food boosters can be one of the easiest ways to flood your body with nutrients—without the heaviness or bloat that sometimes comes from cooked meals.
Here’s what happens when you replace a meal with a thoughtfully blended smoothie:
- Steady energy: The natural sugars in fruit paired with protein and fat help prevent that mid-morning crash.
- Hydration boost: Blending with water, almond milk, or coconut water keeps your cells hydrated.
- Less bloating: Fiber and hydration work together to support digestion.
- Supports healthy weight: You’re fueling your body with nutrient-dense ingredients, not empty calories.
- Quick + convenient: You can blend one in under 5 minutes—and take it on the go.
Save this Recipe for Later!
Enter your info below and I’ll send it straight to your inbox to save for later.
How to Turn a Smoothie into a Complete Meal
The key to transforming your smoothie from a snack into a satisfying meal? Balance. When you include all three, your body feels nourished, your cravings stay quiet, and your blood sugar stays balanced. A true meal replacement smoothie needs:
- Fiber (from fruits, veggies, or oats)
- Healthy fats (for staying power)
- Protein (for muscle repair and long-lasting fullness)
Step 1: Choose a Plant-Based Protein
Plant-based proteins keep your body full and give you tons of energy. They also help repair your muscles, which is perfect for that post-workout buzz. Oh, kale to the yeah! Protein helps your smoothie go the distance. Look for sources that blend smoothly and digest easily:
- Homemade protein powder (16g per ¼ cup)
- Hemp hearts (8g protein per 3 tbsp)
- Chia seeds (5g per 2 tbsp)
- Rolled oats (3g per ¼ cup)
- Silken tofu (10g per ½ cup)
- Plant-based protein powder brands (15g +)
Step 2: Add Healthy Fats
Don’t skip the fats—they’re key for brain health, hormone balance, and that rich, creamy texture you love.
- ¼ avocado
- 1 tbsp almond or peanut butter
- 1 tbsp coconut oil or MCT oil
- 2 tbsp chia or flax seeds
Step 3: Load Up on Fiber + Greens
Fiber keeps you full and supports digestion—plus it’s one of the most underrated nutrients for weight management.
- Spinach, kale, Swiss chard or other leafy greens (2 cups = 4g fiber)
- Oats or cooked sweet potato (add creaminess + slow-digesting carbs)
- Apples or pears with the skin on (extra fiber and antioxidants)
Sample Meal Replacement Smoothie Boosts
You can explore any of my Meal Replacement Smoothie Recipes or use one of these combos to upgrade your next smoothie into a satisfying meal:
| Combo | Ingredients | Benefits |
|---|---|---|
| Power Green Boost | 2 tbsp hemp hearts + ¼ avocado | Smooth, nutty flavor + balanced macros |
| Protein + Fat Fuel | 2 tbsp homemade protein powder + 1 tbsp coconut oil | Great for post-workout recovery |
| Fiber Lover | 1 tbsp almond butter + 2 tbsp rolled oats | Keeps you full for hours |
| Supercharged Energy | 2 tbsp chia seeds + 2 oz silken tofu | Omega-3s + plant protein |
| Creamy Dreamy Blend | 2 tbsp chia seeds + 1 tbsp coconut oil | Thick, creamy, and satisfying |
Meal Replacement Smoothie
Ingredients
- 1 cup kale or spinach
- 1 cup almond milk unsweetened
- 1 cup blueberries frozen
- 1 banana
- 1 tablespoon almond butter
- 2 tablespoon rolled oats
Instructions
- Blend kale and almond milk until smooth in a high speed blender.
- Add remaining ingredients, and blend until smooth.
Video
Helpful Tools
Notes
- Use a frozen fruit to make smoothie cold
- Swap out almond milk for any non-dairy milk you prefer.
- Add a scoop of homemade protein powder to boost it with 16g plant-based protein.
Nutrition
Did you make this recipe?
Leave a review for a chance to win signed copies of my cookbooks!Common Questions
Any time that fits your lifestyle is the right time for a smoothie. In the morning, it’s a quick way to jump-start your day with leafy greens, citrus, and plant protein for steady energy. At lunch, blend something heartier—like oats and nut butter—to stay full and focused through the afternoon. After a workout, aim for protein and electrolytes (think coconut water and banana) to help your body recover.
If you’re feeling hungry an hour later, add more protein or fat next time. If you feel sluggish or too full, cut back a bit on the oats or nut butter. It’s all about finding your personal “just right” blend.
They can be, especially when you focus on whole, unprocessed ingredients. Smoothies naturally help with portion control, reduce refined sugar intake, boost nutrient density, and keep you hydrated and energized. When made right, they help you fuel your body—not starve it. If your goal is to gently reset or lose weight, my 21-Day Cleanse is a great place to start. It includes two smoothies a day, balanced snacks, and nourishing meals designed to help you feel full, satisfied, and confident in what your body really needs.
You can! Blend it the night before, store it in a sealed jar in the fridge, and give it a shake before drinking. It’ll stay fresh for up to 24 hours.
As I start on chemo/radiation, I’m looking for foods I will be able to tolerate. I’m eager to try this one, but for me, as a diabetic, the banana adds way too many carbs. Any suggestions for alternatives?
Sending you so much love as you start chemo and radiation Lisa. For a lower-carb swap, try avocado (creamy + low sugar), zucchini (mild + adds bulk), or steamed then frozen cauliflower (thickens without spiking blood sugar). You can also add protein powder or nut butter for extra staying power.
Everyone’s needs are unique during treatment, so check with your care team first—but these swaps can help you make the smoothie work for you.
This smoothie is the bomb dot com. What a delicious mix of goodness. It’s creamy, not too sweet, thick and luscious. I’ve made it a few times and it’s on my go-to for weekly meal replacement. Hail to the smoothies on Jen’s blog! I celebrate this one!
Woo hoo!! Love to hear how much you love this one, Grace!
Oh wow what a wake-me-up this was! Absolutely delicious I skipped the oats and protein powder, but added chia seeds, milk thistle oil, dandelion tincture and magnesium ascorbate for health reasons. I don’t usually like cold drinks, preferring close to room temperature, but the frozen Blueberries really made this. I’m so looking forward to trying more recipes now in a bid to get back my clear skin and cure my NAFLD. Thanks for sharing your beautiful concoctions with the world
Great swaps, Safia! So glad you decided to give it a try, I hope you’ll give some others a try too!
How many millilitres does this make? I want to make this for my packed lunch and I plan to buy some mason jars to take it in but want to make sure the serving will fit
Hi Anna! This makes about a 16 oz. serving size.
This was the best one yet. At first, because I came home from grocery shopping, and going to the doc, then blood work at the hospital, and dropping off meds at a store other side of town, I was just ready to eat the blueberries because I am extremely exhausted. Mind you I did this all in 7-12 degree weather. I couldn’t do it. I had to make the smoothie even though it meant washing the blender afterward. Oh man, I am I so glad I did it. That smoothies was so good and smooth and just melted the stress away. I feel so much better and ready for the rest of the day. It’s not always this crazy, only these last two day. I have to tell you that smoothie was just what the doctor ordered. I am keeping this recipe too. #challenge day 2
Yeahh!! Way to rawk, even when you weren’t really feeling it!
Hi,
I made this smoothie today and it was great! I was wondering though how you measure in cups? Ive had to guess everything and it turned out ok but I would like to be more accurate. I’m in the UK and we use grams for pretty much everything using a scale!
Thanks!
Hi Kia! Here in the US, cups are a standard measurement for recipes. A cup is 8 oz which (according to google, so don’t quote me!) is about 250 grams.
A cup is a measurement of volume rather than weight, so it’s hard to do straight-across conversions. You might have some luck googling each ingredient (e.g. how much does a cup of blueberries weigh) to find an approximate measurement in grams, or if you have any liquid measuring cups you can use those to measure out about 240ml of an ingredient to get 1 cup.
Good info. Thanks, Marissa.
I quite enjoyed this smoothie. I had it to replace my lunch.
So glad you liked this one, Ange! I use it to replace my lunch often too!
I got hulled hemp seeds to as well as the other ingredients to make the protein powder , is this ok , or do I need hemp powder or something ?
Hi Sheila! You can use the hulled hemp seeds, yet you’ll need to do the extra step of making sure they’re ground well.
Healthy and so delicious. This is now my go-to smoothie!
Hi Karen! This one is perfect for a meal replacement, filling and tasty! So glad you loved it too!
In order for it to be a replacement meal do I have to add protein powder?
Hi Bella! I’d highly recommend it! Just so you know you’re getting enough protein etc. when you are replacing a meal with a smoothie!