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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.
Hi, is this smoothie healthy to have around everyday for breakfast? I’m trying to have healthier meals for breakfast, and this recipe is awesome, but I’m a little unsure. I will probably try new recipes but for now, I’m just wondering. Thanks!
Hi Sam! This is a great recipe to have for breakfast. The MOST important thing when blending any meal replacement smoothie recipe is to include healthy fats AND proteins. This combo will keep you feeling full and give you the energy you need to cruise right through ’til your next meal or snack.
How do you make the homemade protein powder? I usually just buy it. I am sure I will wish I had done this a long time ago. Thanks 🙂
Hi! We have a blog post that includes a recipe on homemade protein powder! You’re in the right place!
Hi!
My job requires random drug screenings, and the FAA/DOT has a zero-tolerance policy for even trace amounts of THC in the urine tests we’re given. I understand that CBD and hemp products aren’t supposed to have any THC in them, but I personally knew a flight attendant who lost her job because she was using a reputable brand of lotion that had hemp in it and had a positive drug test. My company flat-out recommends we not use any CBD or hemp products, just to be on the safe side, and I’ve always heeded their advice. Is there any substitution you might recommend for any recipe containing hemp?
Thank you!
Amy
Hi Amy- I would recommend substituting with chia seeds, flax seeds or rolled oats depending on the recipe you’re making.
How far ahead can we make these smoothies and how many hrs can it last? I go to work and wondering if I can make breakfast & lunch smoothies and take them with me and will they stay fresh?
Hi RN- I get this question a lot! So much so that we decided to make a post on our blog about it, titled How To Meal Prep Smoothies. For your situation, I would make them before heading to work and give them a good shake before drinking!
I’m always surprised how much I like a smoothie when oats are added. This one did not disappoint. I added a touch of cinnamon, tasty.
Hey Cheryl! The oats really help make this smoothie a meal replacement with the addition of the plant-based protein. So glad you enjoyed it, and I may have to try the touch of cinnamon myself!
I enjoyed the thick, creamy consistency, but the blueberries got lost. Perhaps I’ll try it again with 1/2 a banana and extra blueberries. Thanks!
Hey Ester- I love that suggestion. Can’t wait to hear how rawkin’ it turns out with your own twist!
Was not a fan of this one
Karen- We have so many more rawesome recipes that I encourage you to try. I like the Apple Pie Smoothie Recipe. Good Luck.
Best smoothie of the week yet, delicious, the almond butter certainly makes this one. Used spinach and my frozen blueberries from last Summer’s garden. Definite keeper.
Happy to hear you’ve found a keeper, Jason!
I like the smoothie effect but it was a bit flavorless and thick is there a way to make it less thick?
Hi Ana – absolutely. Add more liquid base and/or thaw your frozen veggies. 🙂 Hope this helps!
Can I add a tablespoon of ground chia flax and hemp to this? Trying to lose weight por partum is so hard!!
Hello Lucy- Absolutely add what you’d like. Good luck and have a rawesome day.
Thank you for laying this out so beautifully. I started a medication and a side effect is a lack of appetite. I know I need to eat, but anything I look at is not appealing. I know I need to fuel my body and smoothies are a way to keep my nutrition up and keep myself healthy. Thanks again. Looking forward to trying all of these 🙂
Karen,
That’s such a great idea, more power to you!
Thank you so much !! Finally found site that has all it’s facts and beautiful lay out, thank you for sharing all these receipts with rest of us.
You’re so welcome, Anna!
These Plant Based Protein Powders, and so-called milk alternatives. Don’t contain ANY, or very little CALCIUM. Better be careful. Osteoporosis can sneak up on you before you know it.
Hi Keith, I know that we’re used to thinking that calcium only comes from dairy products, like milk and cheese. Luckily, leafy greens (like spinach and kale) and nuts and seeds (like almonds and chia seeds) are great sources of calcium. We use spinach or kale in almost every smoothie and chia seeds can always be added right into your smoothies!
These smoothies are nice. And very good. As far as protein goes. I’ll stay with my DAIRY BASED PROTEIN. I have both plant and dairy based protein that I use. In my opinion. Dairy protein outperforms plant protein in many ways.
Hi Keith! You can definitely stick to dairy based protein, if that’s what you feel comfortable with.
I used peanut butter instead of almond butter, but this smoothie is delicious.
Peanut butter would be delish as well, so yummy!
So delicious, quick and healthy!!
Thank you
You’re so welcome, Stephanie! You’re so right: delicious, quick and healthy!