I believe that any time is a great time for a smoothie, especially when you’re trying to turn it into a meal replacement smoothie. Breakfast, lunch, dinner, dessert, snack, post workout fuel, late night munchies, etc— you name it!
Our bodies have some vicious cravings (and also need) vitamins and minerals all day long. Leafy greens and fresh fruit in a blended smoothie always makes for a great option.
I use the meal replacement smoothie recipe below to power my day with whole foods and plant protein, and now you can, too!
Table of Contents
Yet at certain times of day, our body needs different things to thrive. Let’s take actual meals, like breakfast, lunch and dinner. These meals are super important— and can be easily swapped for a green smoothie. You just have to know the right way to do it, which we talk about below.
Health Benefits of a Meal Replacement Smoothies
A smoothie can be a meal replacement if using the correct ingredients. I drink meal replacement smoothies for breakfast or lunch most days. Sometimes it’s because I’m in a hurry and just want to down something asap. Other times it’s because I’m trying to slim down (usually after vacation). Swapping a meal with a smoothie can benefit you in these ways:
- You’ll be more energized thanks to all the fresh, raw ingredients
- They’re super quick to make and drink
- You’re hydrating your body
- Less bloating than usual when eating a meal
- It’ll help with weight loss
How to Turn a Smoothie into a Meal
The key to replacing meals with smoothies is including healthy fats AND proteins. Healthy fats and proteins are the way to go if you want to power up with a green smoothie meal replacement. This combo will keep you feeling full and give you the energy you need to cruise right through ’til your next snack or meal. Below are our favorite options for smoothie meal replacement boosters:
Pick 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!
- Hemp hearts
- Chia seeds
- Homemade protein powder
- Rolled oats
- Tofu
Pick a Healthy Fat
Healthy fats protect your heart, keep your energy levels up, boost metabolism, and lower bad cholesterol levels. So please don’t skip the fats. They’re actually really, really good for you! And the ingredients below make your green smoothies extra creamy.
- Avocado
- Coconut oil or MCT oil
- Almond butter or other homemade nut butter
- Chia seeds (yep, here they are again! These babies are loaded with healthy fats and protein, making them a great everyday booster)
Examples of Meal Replacement Add-Ins
Smoothies can be the perfect fast food by adding healthy fats and plant-based protein. Use one of these meal replacement booster combos in your next green smoothie. The boosts are measured to work with all 250+ of our smoothie recipes.
- 2 tbs chia seeds + 2oz silken tofu
- 2 tbs hemp hearts + ¼ avocado
- 2 tbs plant-based protein powder + 1 tbs coconut oil
- 1 tbs almond butter + 2 tbs rolled oats
- 2 tbs chia seeds + 1 tbs coconut oil
Meal Replacement Smoothie FAQs
Any time is the right time for a smoothie! Personally, we love drinking ours in the morning for a great start to the day. But besides drinking a smoothie as breakfast, lots of rawkstars drink their smoothie for lunch or dinner, as an afternoon snack, or as a healthy dessert.
In case you’re planning on having your smoothie in the evening–most of our smoothies provide a great energy boost similar to a cup of coffee. So if you’re looking for a pre-bedtime green smoothie recipe, we’ve got you covered: Sleep Well Smoothie.
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.
If you swap out a meal (or two) each day with a smoothie, there’s a good chance you’ll lose weight and also have more energy. This is due to the increased nutrition and decrease in overall calories. What’s even better than a smoothie is a green smoothie. When you add in leafy greens you’re adding fiber and phytonutrients… yet very few calories. My smoothies recipes are made with nutrient dense foods that curb cravings and keep you full longer.
I have a Plant-Based Cleanse that includes two smoothies a day, plus snacks and meals to help you lose weight, yet more importantly understand how to nourish your body so the weight falls off without ever feeling hungry.
15 More Meal Replacement Smoothie Recipes
Smoothies for Breakfast
- Vegan Smoothie Bowl
- Cinnamon Date Smoothie
- Chocolate Weight Loss Smoothie
- Vanilla Protein Shake
- Creamy Banana Smoothie
Smoothies for Lunch
Smoothies for Dinner
- Berry Protein Smoothie
- Blackberry Smoothie
- PCOS Pumpkin Smoothie
- Strawberry Smoothie
- Avocado Banana Smoothie
Don’t forget to rate + review this recipe once you’ve made it. I want to know how yours turned out as well as if it filled you up!
Meal Replacement Smoothie
Equipment
Ingredients
- 1 cup kale or spinach
- 1 cup almond milk unsweetened
- 1 cup blueberries frozen
- 1 banana
- 1 tbsp almond butter or raw almonds
- 2 tbsp rolled oats
- 1 serving homemade protein powder optional
Instructions
- Blend kale and almond milk until smooth in a high speed blender.
- Add remaining ingredients, and blend until smooth.
Video
Notes
- Use a frozen fruit to make smoothie cold
- Swap out almond milk for any non-dairy milk you prefer
- Homemade protein powder is what I use for my meal replacement smoothies
Love this smoothie! I added two scoops of protein power, is that going to be too much sugar/carbs/etc on top of the rest of the recipe if I’m trying to lose weight? Thanks!
Hi Allie,
We’re so happy to hear you enjoyed this recipe! If you’re planning on adding protein powder to your meal replacement smoothie, we suggest removing the rolled oats, as the powder will replace the protein + healthy carbs you’re receiving from them. If you’re interested in other healthy fat + protein combinations for your meal replacement smoothies, check out our blog post here…
https://simplegreensmoothies.com/meal-replacement-smoothie
Hi,
I am elergic to oats so is there anything that can be a good substitute for them? If so, what?
-kaela
Hi Kaela,
Of course! Swap out the oats + almond butter in this recipe for another meal replacement booster. Check out some of our favorite combinations here…
https://simplegreensmoothies.com/meal-replacement-smoothie
Hi
I just found the site and absolutely love it
I am allergic to peanuts and nuts so for this Recipe i need to replace that but with what would you recommend
Thanks
Daphne
Hi Daphne,
Thank you so much for reaching out! We love including nut butter in this recipe because it’s loaded with healthy fats and fiber, and when combined with oats, it’s makes this smoothie the perfect meal replacement! But not to worry, it’s not the only healthy fat + protein combination you can include in your meal replacement smoothie. Check out our favorite green smoothie meal replacement boosters here to use in place of this recipe’s nut butter + oats pairing…
https://simplegreensmoothies.com/meal-replacement-smoothie
I just found your site this weekend and can’t wait to try the smoothies. I tried this one this morning! I didn’t have any kale, so I subbed spinach and it was delicious! My 5 year old son wanted to try it and loved it too! Thanks for the recipes, we can’t wait to try more!
Hi Jenny,
We love switching up our leafy greens as well, feel free to use whatever you have on hand. Here is a list of our favorite 14! https://simplegreensmoothies.com/leafy-greens
We also love sharing our green smoothies, which recipe are you wanting to try next? https://simplegreensmoothies.com/recipes
Hi there!
Just started this diet and I can’t wait! It would be really useful if you could narrow down recipes based on what you have in the house as a number of times I’ve been about to start a smoothie to find I don’t have a certain ingredients!
Also, would using frozen fruit have any less nutritional value compared to fresh as my raspberries always seem to go off after a couple of days.
Love the site, love the recipes!
Lauren
Hi Lauren,
Thanks for reaching out! We love frozen fruit, it’s a great way to stock up on your favorites when their out of season, and freezing helps preserve all of their nutritional value! You’ll receive all of the same nutritional benefits as using fresh! We actually suggest using at least one frozen fruit to create a creamy, perfectly chilled smoothie!
Also, love your idea of being able to narrow down recipes based on what ingredients you have on hand, I’ll pass the idea along to our team!
Cheers! 🙂
Hi, just to confirm.
Almond Butter, is it those we use to eat with bread?
Hi Chiun,
Yes! Almond butter is a delicious addition to green smoothies, + sandwiches! 🙂
I am allergic to almonds, so what can I use as a replacement for the almond milk/butter?
Hi Kristen,
Cashew butter + cashew milk are both great substitutions when you’re allergic to almonds! Also check out our favorite plant based proteins + liquid bases you can try here:
https://simplegreensmoothies.com/plant-based-protein-powder
https://simplegreensmoothies.com/dairy-free-smoothies
Hi! I started smoothies yesterday… So far I am loving them 🙂
I have to ask about the bloating. This morning after I finished my smoothie my stomach is actually very bloated, almost like a mini baby bump! I will say that my diet has been HORRIBLE prior to trying this. I’ve eaten all processed foods and high sugary foods… I am wondering if maybe this is my body just clearing out and if it’s something that will pass? I have done a lot of reading on the web and seen a ton of sites with people saying green smoothies can actually be harmful and bloating is a bad sign… Care to shed some light? Btw I have been drinking the recipe with kiwi pineapple mango avocado kale banana etc… Thanks!
Hi Paige,
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 for newbies, 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).
If you continue to feel bloated, you may have some personal allergies to certain fruit combinations, that is something you would have to consult with a healthcare provider about. Also, make sure you don’t eat any other foods 30-60 minutes before after you drink your green smoothies to give your body time to digest the fruits.
I love making smoothies as meal replacements for myself and my picky toddler. Unfortunately I am allergic to almonds, so almond milk and almond butter are not options for me. I usually use soy milk instead but I have heard so many negatives about soy milk lately. Is soy milk the best option in lieu of almond milk as far as nutrition, or should I be using something else?
Hi Jenn,
Small amounts of organic, non-GMO soy are fine (like tamari and tempeh) but we recommend staying away from highly-processed unfermented soy products which can interfere with nutrient absorption and leach nutrients from your body. Soy milk, soy burgers, and soy ice cream are all in this category.
Are you allergic to all nuts or just almonds? A great alternative for almond milk is cashew milk!
Is this one meal,it’s so much
Hi Lisa,
Each of our recipes make 2 servings! 🙂
Hi, I am just wondering if it is ok to make green smoothies in advance or do you start to loose nutritional value if you don’t drink it straight away?
Hi Colleen,
Some people say you have to drink it “right away” to get the optimal nutrients from each blend. But if left in the fridge over-night for one to three days, the taste and satisfaction is still there. You also may add a small amount of lemon juice to preserve and keep the smoothie blend as fresh as possible. Your body is still reaping the benefits of consuming fruits and vegetables even if it is not consumed right away.
Hi! I am checking my front door every hour to see if my blender has arrived! As of this moment it’s still not here but it will be. I really love almond butter and I see it’s an ingredient used in the meal replacement smoothie. What should I look for and stay away from when buying almond butter? Also – I’m really not a big spinach fan so I can always substitute other greens correct?
Hi Pam,
Yeah! 🙂 What blender did you purchase?
We love using raw almond butter! While roasted almond butter provides many nutritional benefits, raw almond butter has higher nutritional value, as it wasn’t exposed to high heat during the roasting process. We also suggest buying organic when possible! Although almonds have hard shells protecting them, there are reports of various pesticide and other toxin residues routinely found on them. We also look for an almond butter as pure as possible, with minimal additives!
And of course, you can use any leafy greens you love! Here are some of our favorites…
https://simplegreensmoothies.com/leafy-greens
Cheers! 🙂
Perfect!
Thank you very very much!
By the way i love your smoothies!!
Thanks for blendin’ with us Carmen!
Hey,
I would love to do this smoothie tomorrow morning but i`m going nuts trying to find out what 2 cups of raw spinach in grams are (i use spinach because i have no kale here) Pleeease help!
Thanks
Hi Carmen,
Here is our suggested conversions for our recipes, hope this helps!
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
Well my girls and I started drinking green Smoothies 3 days ago. I absolutely love them! So does my oldest daughter. My youngest doesn’t like them. I’m already seeing results with weight loss and my energy level. Thanks so much for sharing these recipes.
Cynthia,
Rawk on RAWKSTAR! We’re so excited to have you blendin’ with us! And that’s great to hear your oldest daughter is enjoying the green smoothie love as well!
In case your youngest daughter gives green smoothies another try, Beginner’s Luck, is our favorite to start with!
https://simplegreensmoothies.com/best-green-smoothie
It would be a great feature for the site to include calories and possibly proteins fats carbs as well. Thanks for the recipes.
Hi Paul,
Thank you so much for the suggestion! 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.