I believe that any time is a great time for a smoothie, especially when you're trying to turn it into a meal replacement. 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!
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
- Plant-based 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
- 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.
Meal Replacement Smoothie
Rate this Recipe Print RecipeIngredients
- 1 cup kale (or spinach)
- 1 cup almond milk (unsweetened)
- 1 cup blueberries (frozen)
- 1 banana
- 1 tablespoon almond butter (or raw almonds)
- 2 tablespoon rolled oats
- 1 serving Protein Smoothie Boost (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
- Protein Smoothie Boost is what I use for my meal replacement smoothies
Nutrition (estimated)
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
Jessica
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?
SGS Rawkstar
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
Catherine
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.
SGS Rawkstar
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!
Claire
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
SGS Rawkstar
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 🙂
Sarah
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.
SGS Rawkstar
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!
Christine
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?
SGS Rawkstar
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 🙂
Lori Johnson
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.
SGS Rawkstar
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?
Vicky
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.
SGS Rawkstar
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"!
Liz
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!!!
Emily
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?
SGS Rawkstar
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!
Clare
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?
SGS Rawkstar
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!
Carl
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.
SGS Rawkstar
Hi Carl,
Great additions! We love blendin' with vegetables! Check out our recipes with root vegetables here...
https://simplegreensmoothies.com/how-to-make-vegetable-smoothies
Kirty
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.
SGS Rawkstar
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!
Allie
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!
SGS Rawkstar
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
Kaela
Hi,
I am elergic to oats so is there anything that can be a good substitute for them? If so, what?
-kaela
SGS Rawkstar
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
Daphne
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
SGS Rawkstar
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
Jenny
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!
Simple Green Smoothies
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