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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
Did you make this recipe?
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!
I saw that you could add chia seeds and oats to the smoothie if you’re making it a quick meal on the go, could you possibly do chia seeds and some whole fat plain greek yogurt, just as an alternative??
Hi Sarah,
Of course you can! When using your green smoothie as a meal replacement we suggest adding protein + healthy fats to ensure you’re fueling your body with a complete meal. Chia seeds and plain greek yogurt are two rawesome options. We personally don’t add dairy to our green smoothies, but it’s all about what works for you + your body.
For more ideas, check out more of our meal replacement booster combos here…
https://simplegreensmoothies.com/meal-replacement-smoothie
hi – I purchased your bookand regret not buying the hard-copy of your book. Barnes and Noble does not support PC’s or Macs for ebooks any longer.
Hi Debbie,
Oh no! We’re so sorry to hear that. Are you no longer able to access your copy? If so, we suggest reaching out to their customer service department. Here is their contact information…
Just to be clear, the oats are raw right? You don’t cook them first. Sorry for the silly question , new to smoothies
Hi Pierre,
That’s actually up to you! You can add dry oats, soaked oats, or even cooked oats to your smoothie. We usually
recommend adding 2 tablespoons of dry oats or 1⁄4 cup of cooked oats to any green smoothie recipe. While cooked oats will take longer to prepare they create the creamiest smoothie, while you may find some grit when blending dry oats.
Let us know what you decide!
Hi,
I just made my first smoothie. I made it without the nut butter did I miss a key nutrient or something.
Really enjoyed it, can’t believe I’m full after one glass.
Hi M,
Great question! We love adding almond butter + oats to this recipe because it fuels your body with the perfect combination of protein + healthy fats! Some great substitutes for nut butter in this recipe would be chia or flax seeds.
Or try one of these combinations!
https://simplegreensmoothies.com/meal-replacement-smoothie
Hope this helps!
How many calories are in this smoothie?
Hi Gabrielle,
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.
What’s the difference between rolled oats and quick oats? Can I use either in the smoothie?
Hi Esbee,
Great question! The difference between steel-cut, rolled, and quick oats is simply how much the oat groat has been processed. Rolled oats look like flat, irregularly round, slightly textured discs. When processed, the whole grains of oats are first steamed to make them soft and pliable, then pressed to flatten them. Quick oats, also known as instant oats are the most processed of the three oat varieties. They are pre-cooked, dried, and then rolled and pressed slightly thinner than rolled oats. You can use instant + rolled oats interchangeably, and have similar nutritional value.
Hope this helps!
What’s good for a diabetic.need low sugar and low carbs.
Hi Kevin,
Thank for reaching out to us. Since we are not doctors or nutritionists, we suggest that any member of community with health concerns to speak to their healthcare provider to confirm that green smoothies and the natural sugars are okay for their eating plan. Here is a link to our favorite low sugar fruits.
https://simplegreensmoothies.com/low-sugar-fruits
Hope that helps.
I have sensitivities to oats, what would be a good substitute for them in this recipe?
Hi Jamie,
We’ve got you covered! We love oats for the boost of protein they add to our favorite recipes, so substituting chia seeds, almonds, almond butter or hemp protein are all great options!
Learn more about our favorite plant-based protein options here…
https://simplegreensmoothies.com/plant-based-protein-powder
Cheers 🙂
is it better to make green smoothies with water or almond milk? What the benefit between the two as far as weight loss?
Hi Yvonne,
We love blendin’ with both almond milk + water. Almond milk is a lactose-free, warm flavored liquid that will provide you with vitamin E, protein, and fiber. Since it is lactose free it is easily digestible, and its even low in fat and cholesterol free. If possible, find an unsweetened kind of almond milk to stay away from the high amounts of sugar. Its a great base for those fall months!
Water is essential for your body, and its simply good for you. Use water in your smoothies when you are looking for an easy, cheap, and simple base for your smoothie.
https://simplegreensmoothies.com/dairy-free-smoothies
Can i use this to replace my dinner?
Hi Frida,
Of course! Just know, your green smoothie will give you a great energy boost, similar to a cup of coffee – In case you plan on enjoying your Meal Replacement Green Smoothie late at night. Want to make other green smoothie recipes the perfect meal replacement? Check out our favorite meal replacement booster combos here…
https://simplegreensmoothies.com/meal-replacement-smoothie
Can I substitute the kale for spinach?
Hi Anisha,
Of course! We love switching up our leafy greens! Learn more about our favorites here…
https://simplegreensmoothies.com/leafy-greens
Can I replace the expensive and harder to find almond butter, with the cheaper peanut butter?
Hi Ian,
Of course! 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!
Hi, I am after ideas (that don’t contain banana), that I can make up and drink later when I get to work
Thanks
Leanne
can i use coconut milk instead of almond milk
Hi Tinaa,
Of course! We love switching up our liquid bases! Check out our other favorites here…
https://simplegreensmoothies.com/dairy-free-smoothies
hihi,
I am new to smoothies. When you say 2 cups of kale, roughly how many grams is that? And I do not like almond butter, is there anything I can replaced with?
Hi Jaz,
Thanks for blendin’ with us! 2 cups of leafy greens = 60g. Not a fan of almond butter, no worries! Swap in another nut or seed butter you enjoy more!
Cheers 🙂
Hi there!
I would like to try one of your green smoothie recipes to help my skin get clearer and healthier. Could you suggest something? I am allergic to nuts, but oils (coconut is ok) and nut butters. Seeds are ok.
Help!
Hi Ritz,
YES! Try my favorite recipe our SPA Skin Cleanser green smoothie! It’s packed with nutrients + healthy fats for beautiful skin!
https://simplegreensmoothies.com/how-to-get-clear-skin
Also, check out our post on 5 tips for glowing skin here…
https://simplegreensmoothies.com/healthy-popsicle
Cheers 🙂