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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
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.
I have my boyfriend on a raw diet nd smoothies are so great ,he was with a personal instructor for 3months, not much change. Now after not even a week he is feeling stronger nd no bloating
That’s an awesome result, Tania! Way to rawk it!
This is a very informative piece, absolutely brilliant. I am going to probably reference this throughout my life. It’s such a great meal replacement, I plan on using it in place of my lunch from now on as I’ve struggled to find a lunch that I actually enjoy and don’t end up throwing away.
Thank you for this!
You’re so welcome, Andrew! Glad this is a great lunch solution for you. 🙂
Hello i am writing about your recipes for weight loss smoothies.I know how much work you put into coming up with all these different smoothies,but i would not be able to pay for them as this whole pandemic has hurt me.I only get disability checks and they don’t go to far,.The bottom line here is,i have to lose weight real bad or i’m going to die.I have never been like this before and its bothering me mentally and physically,which is leading me back into my depression ,so if there is a way for you to help me out i would appreciate it,and if not i understand
Brilliant!
I made day 1 and day 2 smoothie. I love it. I drink at lunch time. After drinking at lunch time I am so full I do not feel like eating anything. It is very healthy too.
What other sweeteners can be used besides bananas?
Honey or dates are really great swaps for bananas to sweeten a smoothie. 🙂
HI,
I am allergic to Banna, what can I use instead?
thanks
1/4-1/2 of an Avocado.
I finally got a Vitamix at the beginning of the year and it has already made me more health conscious and I’m so grateful for this website and as for the meal replacement smoothies they’re sooo good and I’m no longer finding myself stopping at fast food places when I feel tired on the way home from college . (I commute to my classes). I instantly think of the meal replacement smoothies and get excited and pass right by the food places.
So once again thank you for this website and the app! And I hope 2021 is amazing for you and I’m definitely looking forward to new recipes as the year progresses.
Hi,
I tried this recipe today:
1 cup fresh kale
1 cup almond milk (unsweetened)
1 cup berries
1/2 banana
1 tablespoons almond butter + 2 TBS rolled oats
However, I also added 1 scoop of plant based protein powder. I was wondering if I’m allowed to add the powder even if I add almond butter and rolled oats? Or would that be already to much calories. Thank you!
I have made homemade nut as well as oat milk in my blender to use in smoothies it’s delicious.
Can I use non fat Greek yogurt in place of almond milk in smoothies?
For sure—as long as you have no allergy or sensitivity to dairy you can add it in to any smoothie for additional protein and cream factor.
For those of us with a nut allergy, what are some substitutes for almond milk and almond butter?
Sure— you can use rice milk, oat milk and sunflower butter. You can also use our homemade protein powder (which is nut-free).
Can I use Quinoa as the protein and what would be the amount?
You could. If you’re cooking it first, I’d start with 2 tbs cooked. If raw, I’d blend it first to a fine powder and do 1/2-1 tbs. Let me know how it turns out!
What would be the best swap for bananas? (my least favorite food on the planet)
Hi there!
Can I substitute the milk for water and chia seeds instead of almond butter and oats and still have a nutritious smoothie?
Hey Katia— of course. We avoid dairy in our smoothie because so many of us have sensitives to it. Yet if you are totally fine with it (and able to add the additional calories), go for it. It’ll add protein and healthy fats (I suggest whole organic milk grass fed cow milk), which are always good. You can add chia seeds as well, yet I would do just a little since this is turning into a very hearty smoothie.
How many ounces is a meal replacement smoothie? I feel like when I make a 8oz one I am still hungry an hour afterwards.
Hey Stephanie! Our recipes make one 16-ounce serving. If you’re drinking only half that amount, you’re probably still pretty hungry!