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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.
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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)
Dietary Adjustments & Substitutions
Need to swap an ingredient or accommodate a food allergy? Click the button below for tailored suggestions just for you:
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
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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.
I made this exact smoothie before coming across this recipe yay! The only difference, i added 3 stalks of celery, a tablespoon of flaxseed and some cinnamon. Does any of this increase the calorie count by much? (Trying to lose weight)
Hey Fatima! Looking to track calories? Three great resources for tracking nutritional information are Self Nutrition Data, and the apps My Fitness Pal and Lose It. 🙂
can i add coconut milk instead of almond milk?
You can sub any type of plant-based milk that you prefer!
Hey can I use frozen berries rather than fresh?
Hey Taryn! We recommend using at least one frozen fruit to make your smoothie nice and cold. 🙂
Yes
Hi.
I am new to meal replacement smoothies. Can I add both protein powder, collagen powder, and oats plus spinach and fruit or am I adding too much protein by using both protein powder and collagen powder?
Hi Cheryl! Welcome to the world of meal replacement smoothies. 🙂 They can be really great!
To me, that seems like a lot of protein but, I also don’t know which brands of each you’re using and there are different amounts of protein per serving in different brands of protein powder and collagen powder. The FDA recommendation for daily protein intake is 50 grams on a 2,000-calorie diet. Keep in mind that your personal needs may be different since the recommendation is made for the general population. It’s best to discuss protein needs with your physician if you’re unsure of your exact needs.
I want to loose weight
This is a great smoothie to help you start that journey, Neema!
What can I substitute in smoothie recipes that call for almond milk, peanut butter or nuts? I have severe allergies to all of these items. Thank you!
Hey Kimberly. For almond milk, you can sub coconut milk, rice milk, or oat milk. For peanut or almond butter, try sunflower seed butter. In place of nuts, you can use flaxseed or hemp hearts, or you can just leave the nuts out. 🙂
Were can i get your protine smoothy tub from??
You’re in luck! Copy and paste this into your browser: https://shop.simplegreensmoothies.com/products/protein-smoothie-boost.
We were sold out but discovered we have about 100 containers to sell until we get our second big shipment toward the end of August. Get one before they’re sold out again!
How many calories are in your meal replacement shakes?? Xx
Hi Cassie. Our nutrition facts are below each smoothie recipe. There are 320 calories in this meal replacement green smoothie.
Hi
I am new to this.
Is there a big nutritional difference in swapping out Spinach instead of Kale?
Would the protein in unflavored Greek Yogurt be an issue if I added it or would I be throwing off the diet drastically? If I can add it, how much can I use?
What about additions such as chia seeds, hemp seeds, collagen powder, walnuts, sunflower seeds, and flax seeds. I know they are all good for your body, but do they throw off the nutritional balance of this diet?
Thank you for answering my questions.
Hi Cheryl!
1. No big nutritional difference and we encourage rotating greens in your smoothies.
2. We prefer to not use any dairy in our smoothies because it’s the #1 undiagnosed food allergy and can cause many issues, including digestive problems. If you love yogurt and the way it makes you feel, def feel free to use it.
3. We love adding boosts like chia seeds, hemp seeds, etc. They are great for creating a green smoothie that serves as a complete meal. That’s why this recipe calls for almond butter and rolled oats.
We have lots more great recipes and articles, def take a look around for more information. And remember, this isn’t a “diet,” it’s a plant-based eating lifestyle that results in more energy to do the things you love!
HEy there, could you please tell me what measurement i could use when i do not have thesame small cups as you do? thanks
Hi Arlette, one serving of our homemade protein powder equals 1/4 cup.
I loved this smoothie with the almond butter, but your smoothies all look so pretty, mine ALL look like pea soup!!!! But they taste good. What am I doing wrong?
As long as they taste good, it’s doesn’t matter what they look like! 🙂
I absolutely LOVED this smoothie. It was rich and creamy. Very delicious! Question, can I have this smoothie for both breakfast and dinner (I’m trying to lose weight)? Lastly, does it hurt if I add spinach as well as Kale?
You can def add both spinach and kale! And yes, you can drink a smoothie for breakfast + one for dinner if you like. 🙂
A trick that has helped me with tougher veggies is to blend just the veggie and some liquid/water first until it looks like green water and then add in the rest of my ingredients and blend it all together. I get chia seeds blended up better that way also.
That’s a great method that many of us love to use as well!
Made this today and found it filling and tasty. Note on my experience: I used dinosaur kale (all I had). I’m not sure it was that or the blueberry skins, but it didn’t blend as smooth as I wanted. When I make again, I’ll use a more tender kale or spinach. Definitely a keeper recipe. 🙂
This is definitely a good one!
Am I able to use your recipes with a nutribullet? Smoothie Novice, – Liz
Hi Liz! YES!! You can def use your Nutribullet to blend all of our delicious smoothie recipes. Many people in our community use and love Nutribullets. 😀
Hi John, I’m so sorry about your cancer diagnosis. If you go to our blog here-> https://simplegreensmoothies.com/recipes you will find all kinds of great smoothie recipes. And this will show you how to turn a green smoothie into a meal- https://simplegreensmoothies.com/meal-replacement-smoothie. If you have any other questions or concerns, you can reach us through our contact page. Good luck with your radiation, we’re cheering for you!
I know that the oats and the almond butter is supposed to help keep you fool. Would it be terrible for me to add a little protein powder to this smoothie? I’m just not sure if the oats and almond butter will be enough to keep me full.
Hey Cammy,
If you have a protein powder that you enjoy then you can absolutely add that to your green smoothie. 🙂