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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. And if weight loss smoothies are your goal, let’s talk about how to do it right.

Table of Contents

Meal replacement smoothie in a jar topped with blueberries.

Why Smoothies Make Great Meal Replacements

Our bodies crave nutrients all day long, not just when we sit down for a “traditional” meal. A meal replacement 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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Meal replacement smoothie recipes to fuel your day

How to Turn a Smoothie into a Meal

The key to transforming your smoothie recipes from a snack into a satisfying meal? Balance. When you include the following three components, your body feels nourished, your cravings stay quiet, and your blood sugar stays balanced. A true meal replacement smoothie needs:

  1. Fiber (from fruits, veggies, or oats)
  2. Healthy fats (for staying power)
  3. Protein (for muscle repair and long-lasting fullness)

Step 1: Choose a Plant-Based Protein

Plant-based protein keep your body full and give you tons of energy. They also help repair your muscles, which is perfect for that post-workout buzz. Protein helps your smoothie go the distance. Look for sources that blend smoothly and digest easily:

Step 2: Add Healthy Fats

Don’t skip the healthy fats—they’re key for brain health, hormone balance, and that rich, creamy texture you love.

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 green vegetable (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:

CHATGTP
PERPLEXITY
GOOGLE AI
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plant protein options to turn your smoothie into a quick meal

Meal Replacement Smoothie Add-Ins

Try one of these combos to upgrade your next smoothie into a satisfying meal:

ComboIngredientsBenefits
Power Green Boost2 tbsp hemp hearts + ¼ avocadoSmooth, nutty flavor + balanced macros
Protein + Fat Fuel2 tbsp homemade protein powder + 1 tbsp coconut oilGreat for post-workout recovery
Fiber Lover1 tbsp almond butter + 2 tbsp rolled oatsKeeps you full for hours
Supercharged Energy2 tbsp chia seeds + 2 oz silken tofuOmega-3s + plant protein
Creamy Dreamy Blend2 tbsp chia seeds + 1 tbsp coconut oilThick, creamy, and satisfying

Smoothie Prep Tip

Save time during busy weeks by prepping frozen meal prep smoothie packs ahead of time. Add all the solid ingredients for your smoothie—like fruit, spinach, and pumpkin puree—into freezer-safe bags or containers, then freeze. When you’re ready for a meal replacement smoothie, dump the contents into your blender, add your liquid, and blend. It takes minutes, cuts down on prep, and makes it easy to stay consistent with nourishing smoothies any day of the week.

If you make a meal replacement smoothie recipe, I’d love to hear how it turns out in the comment box below. Your feedback helps me and all the readers in this community. And if you’re interested in more plant-based recipes (and exclusive content), sign up for my weekly recipe newsletter.

meal replacement smoothies

More Meal Replacement Smoothie Recipes

If you’re looking for more ways to turn smoothies into satisfying meals, these options are a great place to start.

Meal replacement smoothie for weight loss.
4.54 (414 votes)

Meal Replacement Smoothie

This meal replacement smoothie actually keeps you full and tastes delicious. It’s packed with hearty oats, juicy blueberries, creamy almond butter, and banana for natural sweetness. Basically, it’s breakfast, lunch—or survival fuel—in a blender.
Print Pin Rate
Prep: 3 minutes
Blend: 2 minutes
Total: 5 minutes
Serves: 1
Author: Jen Hansard
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Ingredients  

  • 1 cup kale
  • 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

high-speed blender
smoothie blender

Notes

Nutrition

Serving: 16 oz | Calories: 343 kcal | Carbohydrates: 50 g | Protein: 10 g | Fat: 14 g | Saturated Fat: 1 g | Polyunsaturated Fat: 5 g | Monounsaturated Fat: 7 g | Sodium: 354 mg | Potassium: 787 mg | Fiber: 9 g | Sugar: 21 g | Vitamin A: 6803 IU | Vitamin C: 89 mg | Calcium: 478 mg | Iron: 2 mg

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Common Questions

When to Drink a Meal Replacement Smoothie?

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.

How do I know if a meal replacement smoothie is balanced enough for me?

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.

Are meal replacement smoothies healthy for weight loss?

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.

Can I make it ahead for busy mornings?

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.

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4.54 from 414 votes (22 ratings without comment)

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Comments

  1. Does this smoothie only provide one serving of vegetables? Do you have smoothie receipes that provide larger number of vegetables? Is it ok to do a smoothie with more vegetables, protein, healthy far and only a small amount of fruit?

    Reply

  3. I need simple 7 simple easy healthy smoothie ideas for Breakfast an 7 for Lunch. I’m going through major dental work an will be on a liquid diet for 7 days. Please help. I do own your book ” Simple Green Smoothies ” but not sure which ones to choose . I don’t mind eating the same thing if I have to. I’m looking for quick an easy healthy please. Dinner I will be eating soups, so I just need the Breakfast an Lunch meals.

    Reply

    1. Hi Theresa,

      Oh no! We’re so sorry to hear of your upcoming dental work, no fun!! Need help making your Simple 7 smoothies into a meal replacement? Check out Simple 7: LEAN + GREEN, it’s the perfect guide to turn your green smoothies into a nutrient-packed meal replacement!

      https://simplegreensmoothies.com/cleanse

  4. Hello:),
    I made this receipe (very) late last night and it was a beatiful purple and delicious. I immediately sealed it in a bottle and kept in the fridge for an early lunch today. When I opened it the smoothie was grey and lacked any flavour!
    I remember reading here that you can keep the smoothies up to two days in the fridge…does this receipe just doesn’t keep well or did something go wrong?

    Thanks
    Inbal

    Reply

    1. Hi Inbal,

      You’re right our recipes will keep in your refrigerator for up to two days in an airtight container. We suggest not judging a stored smoothie until you give it a good shake, as separation is completely natural, as our recipes are free of any yucky additives, preservatives, or stabilizers.

      Hope this helps!

  5. Hi!
    I love your smoothies! I’m hoping to begin to make them into meal replacements (for me and my husband)! Can I take any of your recipes and add the booster combos, or are there certain smoothies that work better ?
    Thanks so much!

    Reply

    1. Hi Cathy!

      Thanks for reaching out! Feel free to add the boosters to any of our smoothie recipes :). It’s all about making it work for you!

      Cheers!

  7. How many smoothies a day are reccomended? I would like to substitute breakfast for one and also have it as a go to for a healthy snack throughout the day.

    Reply

    1. Hi Bri!

      Thanks for reaching out! We usually have 1-2 servings of green smoothie every day :). If you’re blendin’ solo, totally feel free to blend a full recipe (which serves 2), have one serving for breakfast, and then keep the second serving as a snack! When using your smoothie as a meal replacement, just be sure to add some healthy fat + protein. Here are some of our favorite combos!

      https://simplegreensmoothies.com/meal-replacement-smoothie

      Hope that helps! Cheers :).

    1. Hi MJ!

      I personally add my oats raw, but if you find your blender does a better job using cooked oats, then by all means go for it!

      Cheers :).

  11. How do you feel about using the peanut butter powder? Can that be a reasonable substitute for the almond butter? Not to say I don’t like almond butter cause I LOVE it, but it can be spendy and I have the PB2 on hand. I am new to green smoothies, but so far have fallen in love with them. I would like to start using them to replace a meal to help with weight loss.

    Reply

    1. Hi Shana,

      Thanks for reaching out! You can definitely reach for peanut butter powder in place of almond butter. Peanut butter + almond butter occupy similar niches in a healthy diet, and can often substitute for the other in most recipes! We love nut butter made from almonds because it contains more vitamin E and iron than peanut butter, but we love both!

      Cheers!

    1. Hi Danielle,

      You can definitely add greek yogurt to your green smoothie for a rawkin’ protein boost! Personally, we avoid adding dairy to our green smoothies as it can be pretty tough on your digestion. But it’s all about finding what’s best for you + your body.

      Even if you’re adding yogurt, we do suggest adding some liquid base to ensure your smoothie blends to creamy perfection. Want to find an alternative to almond milk? Check out our favorite liquid base options here…

      https://simplegreensmoothies.com/dairy-free-smoothies

      Hope this helps!

  13. If you could come up with one or two smoothies that would be ideal in terms of weight loss what would they be (including additions like coconut oil)?

    I’m doing the 30 day challenge right now, but I think I’d like to try and find 1 or 2 smoothie staples to stick to. My ultimate goal is weight loss and I’m getting a little overwhelmed with information!

    Thanks!

    Reply

    1. Hi Kristina,

      Thanks for reaching out! Looking for the perfect weight loss green smoothie? Look no further than our Kiwi Berry Punch! The Kiwi Berry Punch is a low-calorie, nutrient-dense smoothie recipe that combines the best fruits and veggies for an optimal approach to healthy weight loss.

      https://simplegreensmoothies.com/kiwi-smoothie

      You may also be interested in reading Simple Green Smoothies’ story and how she reached her weight loss goals by replacing one meal with a green smoothie! Check it out here…

      https://simplegreensmoothies.com/about

      Please continue to reach out with any questions! We’re always here to help you along your health + wellness journey!

    1. Hi Andrea,

      Thank you so much for reaching out. We personally don’t count calories or carbs, 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 this info. Three great resources for tracking calories are Self Nutrition Data, and the phone apps: My Fitness Pal and Lose It.

      Hope this helps!

  16. Can I make this smoothie at 2pm and after refridgerating drink it at 8pm? I drink smoothies at 8pm every night when I’m at work, I work shifts

    Reply

    1. Hi Jenny,

      You can definitely pre-blend your green smoothies! Our recipes will keep in an airtight container in your refrigerator for up to two days. Adding a small amount of lemon juice will help preserve all of their green goodness.

      Also, you can enjoy green smoothies anytime of day. Just be aware that they give you a great natural energy boost, in case you enjoy your smoothie close to bed time.

      Cheers!

  17. Hi! I am new to making smoothies. I am so excited I found your website. You have some great smoothie recipes and also some great information on here. I have a question…I love the idea of adding almond milk to my smoothies. However I work in a childcare center and we are “nut free”. I try not to use dairy. So, would coconut or soy milk work as an alternative to almond milk. Again thanks so much. I really am learning a lot and I am excited about taking the smoothie challenge!

    Reply

    1. Hi Angie,

      Thank you so much for reaching out! Coconut milk is a great nut + dairy free liquid base option. Just an FYI: though it is high in protein, fiber, and other micronutrients, it is also high in calories and fat. For this reason we recommend using coconut milk as a liquid-base only for special indulgences–maybe for date night desserts. This milk does help to protect your heart, but it will cost you in other areas if used on a regular basis.

      Other great options are rice + hemp milk.

      Personally we avoid adding soy to our recipes. As unfermented soy products can interfere with nutrient absorption and leach nutrients from your body.

      Learn more about our favorite liquid base options here…

      https://simplegreensmoothies.com/dairy-free-smoothies

  18. Your smoothies look delicious and as I am medically on a puréed intake for two weeks I thought I would try them out. However they are for two servings so can I save portion number #2 in the fridge for later or will it deteriorate? My husband won’t drink it. Or should I just halve the recipe and make one portion at a time? Thank you

    Reply

    1. Hi Norma,

      Great question! Our recipes will keep in your refrigerator for up to two days in an airtight container. Adding a small amount of lemon juice will help preserve their green goodness!

      And here’s a quick tip! Turn any of our recipes into the perfect meal replacement by adding protein + healthy fats to ensure you’re fueling your body with a complete meal. Check out our favorite meal replacement booster combos here…

      https://simplegreensmoothies.com/meal-replacement-smoothie

  19. Good recipe, as someone who is lactose intolerant Almost milk is an awesome substitute and I also add Coconut water to my smoothies with a dab of Agave syrup to add a little sweet to counter the greens.

    Reply

  20. Great post! Thanks for sharing the booster guide. I just have to ask – why the almond milk? So many smoothie recipes call for it and I always wonder why – it’s not cheap and it’s pretty nutritionally void (minus the fortified vitamins). Am I wrong? I usually skip it and blend up a couple of tablespoons of hemp seeds instead. Cheaper, less waste, better nutrition… I’m just wondering if I’m missing something, because so many people are so into it! Thanks 🙂

    Reply

    1. Hi Lacey,

      Great question! We love blendin’ with almond milk, it’s a great alternative to dairy milk. If you weren’t aware, dairy is the #1 undiagnosed food allergy and can be pretty tough on your digestion. We especially love almond milk for its warm flavor and it’s a pretty rawkin’ source of vitamin E, protein, and fiber. Since it is lactose free it is easily digestible, and its even low in fat and cholesterol free.

      But it’s all about finding what’s best for you + your body! Feel free to switch up our recipes with different liquid bases that fit your taste + nutrition goals!

      Learn more about our favorite liquid bases here…

      https://simplegreensmoothies.com/dairy-free-smoothies