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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.
What are rolled oats
Hi Vale,
Rolled oats are traditionally oat oats that have been de-husked, steamed and then rolled into flat flakes under heavy rollers before being stabilized by being lightly toasted.
Can I substitute the almond butter? I don’t have any right now all I have is PB2 and regular peanut butter.
Hi Mel,
Of course! Peanut butter works great as a substitute for almond butter.
Hi,
Just popping in to say how much I love your smoothies.. The only thing that I find rather difficult is the measurements.. I’ve always used metric but it’s a bit of a challenge when I need to convert the ingredients. Maybe you can consider adding the measurements units in metric system?
Thank you 🙂
Hey Alexandra,
Does this chart help?
Spices | Proteins | Superfoods:
½ tsp = 2mL
1 tsp = 5mL
2 tsp = 10mL
1 TBSP = 15mL
2 TBSP = 30mL
Fruits:
Mango | Pineapple | Strawberries | Beets | Carrots | Blueberries | Raspberries | Leafy Greens
1 cup = 250mL
1 ½ cups = 375mL
2 cups = 500mL
Liquids:
Water | Coconut Water | Coconut Milk | Almond Milk | Fresh Squeezed Juice | Rice Milk
½ cup = 125mL
1 cup = 250mL
1 ½ cups = 375mL
2 cups = 500mL
Grams:
1 cup of leafy greens = 30g
2 cups of leafy greens = 60g
This is so good and very filling. One of my new favorites! Thanks for all the wonderful recipes, I now crave my daily green smoothies! A healthy got to have them addiction : )
It’s a great addiction to have. 🙂 Cheers!
Hi! I love your green smoothie recipes! Would you consider your other smoothies snacks? Also, if I wanted to have a smoothie as part of a meal, what do you recommend to add to a smoothie to make it a “full meal”?
Hey Rachel.
Great questions. We suggest a meal replacement is 16oz + plant based protein or 8oz as a snack serving size. 🙂
Hi, I have been trying your green smoothies and I have noticed that I am getting a lot of stomach pain and other stomach complaints after drinking them. I wonder if anyone else has noticed this?
Hey Heather,
Thanks for reaching out. 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 if your are new, 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).
Hey! I’ve noticed that you never (I think) use regular milk. It’s always almond or water or sth else. Can I use cow milk for my smothies?
Good morning Ana,
Great question! We’ve talked with a lot of nutritionists and milk isn’t all that it’s been hyped up to be. Dairy is one of the highest diet allergies (and often goes undiagnosed), yet can cause inflammation and infections. And if you aren’t buying organic milk, you’re also getting doses of antibiotics, hormones, etc that can tip your own body out of whack. So we just avoid milk for our family (and opt for almond milk). We get our calcium from plant-based sources mainly— broccoli, spinach and kale.
It’s definitely a personal choice, and you just have to decide what works best for you and your family.
How, specifically, does dairy cause infections?
Hi! I prefer to use spinach for my smoothies rather than kale or other greens, but I have heard that you need to vary your greens and that you shouldn’t eat too much spinach or it could be bad for you. If I was to drink a green smoothie with spinach every day, do you think that could affect me negatively in some way? Love your smoothie recipes! 🙂
Hey Maja,
Thanks for much for blending with us. We suggest rotating your leafy greens: https://simplegreensmoothies.com/leafy-greens Hope that helps.
Do I need to cook the rolled oat before blending?
Raw or cooked (and cooled) will work. 🙂
I am so glad to see you are including these types of ingredients; I have been a green smoothie girl for years and already include these but I enjoy trying out your specific suggestions. I also include other added ingredients to enhance immunity such as chlorella, spirulina, wheatgrass, elderberry powder, acai powder, moringa, and others. I have been around many sick people this winter at home and work (I work in a hospital); I have not received the flu vaccine due to allergy and I have not gotten sick. I am convinced these are the reason.
That’s amazing! Cheers!
Can I substitute the rolled oats with steel cut oats? What is the dif between them anyway?
Hey Vanessa.
Thanks for the comment. Yes you can. Here a link I think you will enjoy:
The only difference is the way they’re made. They have the same amount of nutrients. Steel cut oats have a lower glycemic index, keeping you full longer. But still, consuming either is healthy either way!
If you want to use steel cut oats instead of rolled oats, you can put the steel cut oats in your Vitamix/blender first. Run the Vitamix for a few seconds to grind up the oats, then add the rest.
I make oatmeal for breakfast from steel cut oats by putting 2 heaping Tbs is Vitamix for a few seconds then add 1/3 cup hot milk (microwave) and mix for a few more seconds, then add banana and mix again. Whole process takes about 2 minutes.
This is one hell of a rawkstar yummy smoothie! Having one for my dinner tonight and will have one tomorrow for a meal before my agility trial!
Thank you for the rawkstar recipes 🙂
Awesome! Best wishes for your agility trial!
Thanks for this great info! Does flax seed serve as a healthy protein? Which category does it fall into and what serving size should be used?
Hey Charla. 🙂
Flax seeds are rich in heart-healthy omega fatty acids to protect your heart. They also contain high amounts of fiber which keep you full longer and can also help decrease your risk of heart disease.
Hi, thanks for all the great info but if you are going to give a breakdown on nutritional facts, could you please provide them on a per 100g basis rather than a percentage of Daily Value as most dietitians agree the percentage per 100g gives a more accurate analysis. (eg the amount of fat and sugar should be 10g or less per 100g). Thanks!
Hey Jaye.
We personally don’t count calories, so we don’t include them in our recipes at this time. You’ll find that when you consume more nourishing whole fruits and veggies, you will not only feel full longer, but you’ll also have lessened cravings for high-calorie, nutritionally empty foods. So in the end it balances out. But we know many people would like to have calorie info. Three great resources for tracking calories are Self Nutrition Data and the phone apps My Fitness Pal and Lose It.
Can you use organic peanut butter or other nut butter instead of almond butter?
Coconut milk instead of almond?
Spinach instead of kale?
Sorry about all the questions. I love my smoothies and have these on hand!
Hey Kaela.
Our recipes are here to inspire you — you don’t have to follow them to a T. Yet we do think they are mighty tasty! Feel free to use other green smoothie recipes and even make some up yourself. The key to making green smoothies your lifestyle is making it easy and part of your daily routine. So we recommend using fruits and veggies that are easy for you to find and are affordable.
Hi! Any suggestions on what to replace bananas with? I am doing the blood type diet and they are on my do not eat list. Thanks!
Hey Mary!
Some great banana substitutes are:
Mango
Papaya
Pear
Chia seeds
Fresh dates
Nut Butters
Unsweetened applesauce
Avocado (won’t add the sweetness, but will definitely add the thick and creamy texture)