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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.
I have been making these for about a week and I am loving it! However, I always feel bloated and thirsty about an hour after drinking one. I substitute in water for milk, add flax seed and almond butter, and I halve the recipe since I like to make it fresh each day. It seems counter intuitive to me, since I am taking in so much water with the smoothie.
Hi Caitlin,
That’s so weird, as our recipe should be super hydrating. Have you had the same effects when drinking our other recipes?
What can I use instead of oats
Hi Karen,
Looking to swap out oats? Try another plant-based protein you love. Some of my favorites are chia seeds, hemp hearts, and plant-based protein powder. Learn more about our favorite protein options here…
https://simplegreensmoothies.com/plant-based-protein-powder
Hi,
How long can you keep a smoothie in the fridge without losing the nutrition value ?
Hi Sharon,
Our recipes will keep in your refrigerator for up to two days in an airtight container. While there will be some nutrition loss, we suggest adding a little lemon juice will help preserve all of their green goodness!!
I’ve been so overjoyed adopting the green & fruit smoothie life and style. Since starting my cleansing on January 1, 2015, my total existence has altered in the most fascinating ways.
I experience clarity of thought, I lost non-essential body fat that rendered both my primary care physician and nutritionist envious, complementary youthful & glowing skin, recuperative sleep, and lots of energy to work out.
Admittedly, the process was not an overnight sensation! I will say that when I made the commitment to create and grow to be a healthier me, the universe supported and provided the whole of my intentions.
Rawk on, Wadiyyah!
Almond butter? where I find it?
Hi Raul,
Finding Almond Butter hard to spot? You can usually find it in the spreads aisle of your grocery store, next to the peanut butter. No where to be found? You can also make your own! Here’s one of my favorite recipes…
Is it okay if I put a scoop of Whey Protein Powder in this smoothie or will that cause weight gain? Thanks.
Hi Rachel,
You can definitely add protein powder to this recipe! Worried about weight gain? I would simply swap the protein powder in for the oats, as they both provide your body with similar benefits.
Hope this helps!
Thanks for posting this, Jen! This green smoothie can curb my cravings the whole day through! Love it!!!
Thanks for blendin’ with us, Joana!
How many calories are in. Serving if this smoothie?
Hi Nina,
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.
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?
Hi Renee,
Looking for some major veggie power? Check out our Veggie Cocktail Green Smoothie recipe here…
https://simplegreensmoothies.com/tomato-smoothie
Can I have green smoothie for breakfast, lunch and dinner.
Hi Nancy,
We suggest replacing 1-2 meals with a green smoothie. Just remember to add protein + healthy fats to ensure you’re fueling your body with a complete meal. Learn more about our favorite meal replacement booster combos here…
https://simplegreensmoothies.com/meal-replacement-smoothie
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.
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
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
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!
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!
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!
Hi
I would like to replace my dinner with a green smoothie, is this recommended?
Hi Nancy!
Thanks for reaching out! You can absolutely use your smoothie as a dinner replacement :). Just be sure to add some healthy fat + protein to keep you fuller longer + help your body thrive. Here are some of our favorite combos!
https://simplegreensmoothies.com/meal-replacement-smoothie
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.
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 :).
Do you cook the oats?
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 :).