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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.
Can I replace the oats with protein powder vega one and also replace the almond butter with PB2 powder?
Hi JV,
Of course! It’s all about what works best for you!! And swapping in protein powder + PB2 makes this recipe still the perfect meal replacement green smoothie!
Cheers 🙂
Can you put smoothies in the freezer in mason jars ? Or will the glass break?
Hi there!
My husband and I are diving into green smoothies. I like the idea of the meal replacement smoothies. He however, is under the impression that all the sugar from the fruit (we followed your recipe as a guide.) is too much and we should avoid using fruit in the smoothies. How can I explain to him that the sugar in the fruit isn’t all bad and the health benefits from fruit.
Thanks,
Angel
Hi Angel,
Worried about the sugar content of our green smoothies? Our smoothie recipes make about 4-5 cups (32oz – 40oz). Each smoothie has 3 cups of fruit in it, and it is recommended that an adult has 1.5 to 2 cups of fruit a day. When you drink 16oz of our green smoothie recipe you will be meeting, or just under your daily intake for fruit. If you feel like that is too much fruit, turn our Simple Green Smoothie Formula upside down + blend 2 cups of fruit in each smoothie with 3 cups of leafy greens. Hope that helps. 🙂
https://simplegreensmoothies.com/low-sugar-fruits
https://simplegreensmoothies.com/
Found your site through my hunt for decent nutrition while on a no-chewing diet; your recipes look fabulous! Ah, braces and bite spacers, how I can’t wait for you to be over with. My biggest challenge with the recipes is the sheer amount if travel, both domestic and international. Suggestions welcome!
Hi Heather,
Oh no! We hope this time passes quickly for you! But we’re happy to hear you found us in this busy internet world! Travel + eating healthy can be tough, especially when you’re limited to liquids. Did you know Jadah travels everywhere with her blender? While a Blendtec like Simple Green Smoothies’ might be bulky if you’re trying to pack light, compact + stick blenders are perfect for blendin’ on the go. Here are a few of our favorites…
Also, green smoothies will keep in the fridge for up to two days in an airtight container. So blend beforehand + take one on the road! We’ve heard from our SGS community that several members have had success pre-blending their smoothies, freezing, + then thawing when you’re ready to enjoy (even while camping!). Just know separation is normal, so give your green smoothie a quick shake before enjoying!
Looking for more meal replacement ideas while braces + bite spacers on in place? Check out our post here…
https://simplegreensmoothies.com/meal-replacement-smoothie
Hope these tips help!
Have you ever tried to make your smoothies in larger batches and freeze in containers to eat during the week?
Hi Adam,
Great question! You can definitely freeze your blended green smoothie (we suggest adding a small amount of lemon juice), + store in the freezer. When you’re ready to enjoy simply thaw in the fridge overnight. Separation is natural, so give your smoothie a quick shake before enjoying.
Looking for other ways to save time in the morning? We love using our freezer to help prep our green smoothies. Learn more here…
https://simplegreensmoothies.com/meal-prep-smoothies/
This looks so yummy and perfect for this new diet program im starting! 🙂 I just have one little question, whats the calorie count for 1 serving?
Hi Jessica,
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.
Learn more about using your green smoothie as a meal replacement here…
https://simplegreensmoothies.com/meal-replacement-smoothie
Hi Ladies
I would love to join your 30 day green smoothie challenge except I can’t have strawberries. What’s a great sweet alternative? Also would love to have my kid do it but she hates smoothies that leave a seedy feeling. Any suggestions would be great as I’m stuck on what to do.
Hi Catherine!
Thank you so much for reaching out! Raspberries, blackberries, and cherries are all great substitutes for strawberries, but feel free to swap in any fruit you + your daughter enjoy! Cherries are the least “seedy” of the three, but some other non-seedy fruits you can add are mangoes, peaches, and pineapple.
Here are some of our favorite tips for getting your little Rawkstar on board, as well:
https://simplegreensmoothies.com/smoothie-recipes-for-kids
Cheers!
Hi
I want to start including smoothies into my diet. I have a terrible diet and I overeat. If I replace breakfast and dinner with a smoothie and then have a proper lunch would this be enough? I plan on using hemp protein or pea protein in the smoothies.
Thanks
Hi Claire,
Adding a green smoothie to your diet is the perfect way to begin healthy lifestyle changes that will last a lifetime! Cheers to being awesome + taking the first step!
Looking to use green smoothies as a meal replacement? Rawesome! You can substitute 1-2 meals with a delicious + nutritious green smoothie! Simply find your favorite green smoothie recipe + add healthy fats + protein to ensure you’re getting a complete meal. Learn more about our favorite meal replacement booster combos here…
https://simplegreensmoothies.com/meal-replacement-smoothie
Reach out with any questions! We’d love to hear from you + help as you begin your health + wellness journey!
Cheers 🙂
Would this smoothie last for a few hours in the fridge? At my job I’m constantly on my feet and I almost never have a chance to take a lunch break. More often than not I don’t eat until I get home 9 hours later. I figured it could take this along and drink it halfway through my shift.
Hi Sarah,
Great question! Our green smoothies will keep in the fridge for up to two days. If you’re planning on storing your pre-blended smoothie, add a small amount of lemon juice to help preserve all of its green goodness. And separation is natural, so give your smoothie a quick shake before enjoying!
Hope our green smoothies help you get through the work day!
Hi. Our family is enjoying our green smoothies. I am wondering….for a meal replacement green smoothie, can I blend whole almonds instead of almond butter? Also, is the 1/4 cup of rolled oats you suggest, uncooked?
Hi Christine,
Yay! We love hearing your family is enjoying blending green smoothies! Of course you can blend almonds right into your smoothie. We suggest soaking your almonds in water with a little bit of lemon juice prior to blending. Soaking will help soften your almonds, and the lemon juice helps your body absorb all of the almonds nutritional benefits!
We love blendin’ with raw + cooked oats! We usually recommend adding 2 tbs dry oats, or 1/4 cup cooked oats to any green smoothie recipe.
Cheers 🙂
I love your smoothie recipes! My question is for a friend. Her husband has stage 4 cancer and he cannot eat regular food or liquids. She was beside herself trying to think of a way she could feed him thickened liquids. Then I remembered your site and all the recipes you have. Can you offer any suggestions as to which smoothies would be best for him? She is so afraid he will not be able to get all the nutrients he needs. Thanks in advance.
Hi Lori,
Thank you so much for reaching out! We are so sorry to hear about your friend’s husband. Sending them plenty of warm hugs + healing vibes. While we’re not doctors or nutritionists carrots, raspberries, cantaloupe, beets, green tea + kale, are known for their cancer fighting properties.
Have you seen Amanda + Matt’s Cancer Fighting story?
Hello, I am new to your site and LOVE it! I have a question regarding my low carb diet with your smoothies. I’m in the first stages of the Atkins WOE, the Induction phase, and can’t really eat fruit at this time. Is there a green smoothie in existence that doesn’t have the fruit? Bananas are high in sugar, a big no-no for me.
Hi Vicky,
We love adding fruits to our recipes, it ensures they taste great + are sweetened naturally, so we don’t have many recipes without them. We do love blending, spinach, celery, tomatoes, water + a little bit of lemon…it’s the perfect “pick-me-up”!
Hi! Great tips and website! I’m allergic to Bananas and have always been bummed to see them in almost every smoothie recipe out there. What is the best fruit substitute that offers the same consistency? Can’t do pineapples or raspberries either. Thanks so much!!!
Hello! I also can’t have bananas and pineapples, so thank you for this list of substitutes! My question is this: when I substitute pears or mango or chia seeds for the bananas, is it an even substitution? 1/2 cup mango for 1/2 cup banana? How much of thechia seeds would I use to replace the banana?
Hi Emily,
Great questions! When substituting other fruits for banana, it’s an even trade. Half an avocado, 4 tbs of chia seeds, or 2 tbs of almond butter will also do the trick! Looking for the creamy consistency of bananas, definitely reach for avocados!
Can’t do pineapples or raspberries? Orange, grapefruit + mango are great pineapple substitutes. And swap in another berry or cherries in place of raspberries.
Hope this helps!
Hello I have only just found this site and it’s great! Do you have any other meal replacement recipes? Also could I make up larger batches of these smoothies and freeze them?
Hi Clare,
Welcome, we’re so excited you found us! You can turn any green smoothie into the perfect meal by adding any of our meal replacement boosters! Check them out here…
https://simplegreensmoothies.com/meal-replacement-smoothie
Also, some people love to freeze pre-blended smoothies, while others enjoy blending them fresh each day. It’s all about what works for you. If you freeze your blended smoothie, we suggest thawing them in the fridge overnight. And separation is natural, so just give your smoothie a quick shake before enjoying!
I tried this smoothie and really liked it. It actually flowed out of my mixer cup easier than the smoothies I mix with water and greek yogurt. I add some more vegetables to it. Throw in some carrots, maybe a half a cucumber. Maybe even some celery- all in small amounts.
Hi Carl,
Great additions! We love blendin’ with vegetables! Check out our recipes with root vegetables here…
https://simplegreensmoothies.com/fruit-and-vegetable-smoothie
Hi
I’ve just discovered your site and my brother and I have signed up for the 30 day challenge.
I wanted to ask, I suffer from really bad ibs and would like advice on what smoothies are the best to help with this problem. I’m also
allergic to gluten.
Hi Kirty,
Thanks for reaching out! We’re so excited to have you + your brother joining us for our July 30-Day Challenge. We’re green smoothie lovin’ rawkstars all right, but we’re not doctors or nutritionists. We suggest you talk with your doctor about any health concerns— I’m sure they can help you decide what is best for you and your body.
Cheers to health + happiness!