Adding Protein to Your Green Smoothie

Most people are aware of the benefits of eating plenty of fresh fruits and vegetables… yet not everyone knows just how important protein is for your body. Protein is one of the four macronutrients that your body needs on a day-to-day basis (the other three are fats, carbs, and water). Protein is essential for our bodies to work properly.

Why is protein so important?

Because your body burns protein slower than carbs, protein is important to prevent blood sugar spikes that can not only make you feel weak and dizzy, but can also lead to serious health issues down the road.

Also, when your body has enough protein it doesn’t have to resort to burning muscle for the energy it needs, so your muscles stay strong and toned. That’s why drinking a protein-rich smoothie after a workout is an excellent way of replenishing your body!


Here’s our favorite forms of protein:

Nuts and Seeds: You may be surprised to know that tiny seeds—like chia seeds and flaxseed—pack an amazing protein punch. For instance, one ounce of chia seeds contains an impressive 4.4 grams of protein, and they boast a wonderfully nutty taste! Speaking of nutty, nuts are also a great source of protein. Just 1/4 cup of almonds or 2 tablespoons of almond butter will give you 8 grams of protein. Flaxseed is another great alternative, with 8 grams of protein per 1/4 cup. When you choose to add nuts to your green smoothie don’t forget that they’re also higher in fat, so don’t be overly generous!

Protein Powders: If you are looking for a plant-based protein that is free of animal products, your best option is hemp protein or raw vegan protein powder. Feel free to add 2-4 tablespoons to your morning green smoothies! You can buy hemp protein at Trader Joe’s, Whole Foods or even online at

Spirulina (blue-green algae): This plant-based ingredient is an excellent source of protein that can be added to your green smoothies. Be careful, though! The taste is strong, so start off light (by using about a teaspoon) to get used to the flavor, then add more as you can.

Additional protein options include chocolate and vanilla protein powders, whey protein powder, silken tofu, soymilk, non-fat Greek yogurt, cottage cheese, and natural, no- sugar added peanut butter. We prefer to avoid soy and animal products, but that’s just our personal preference; if you enjoy these foods, feel free to use them in your green smoothie creations.


Drinking green smoothies as a meal replacement?

If you decide to drink a green smoothie as a meal replacement, it’s recommended that you add a protein source to your blender, or have a high-protein snack—such as a hardboiled egg or a handful of nuts on the side. If you work out regularly, your protein requirement will be higher, so we recommend that you adjust accordingly.

Tags: ,    /   Categories: Cooking Tips 

By: Jen Hansard | Updated: 12.18.2013 | COMMENTS: 183


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  1. Kathy says:

    Is the Green Protein mix substituting for the spinach in a smoothie, or do you put both of them in the smoothie?

    • SGS Rawkstar Jess says:

      Hi Kathy, great question! We usually put both spinach and our Protein Smoothie Boost in our smoothies. 🙂

    • Christine says:

      How much non-fat Greek yogurt should I add to the two smoothie recipes and would that mix well with those recipes that call for water?

      • SGS Rawkstar Jess says:

        Hey Christine! We love using non-dairy options in our smoothies as dairy is one of the top undiagnosed food allergies and can be pretty tough on the digestive system. If you enjoy dairy + the way it makes you feel, feel free to add it to your smoothie. I’m just not sure how much you should use. 🙂

  2. Allison says:

    Would 2 Tablespoons of ground flaxseed be an adequate amount of healthy fat plus protein for a meal replacement?

    • SGS Rawkstar Amanda says:

      Hey Allison,

      That sounds like a great swap for adding some healthy fats to your diet. You could also add chia seeds too if you prefer.


  3. Jennifer says:

    I”m having jaw surgery and will be on a liquid diet for about 9 months. I think the green smoothies are a great option for me, but want to make sure I’m consuming enough calories. Do you have calorie counts for each of your smoothies?

    • SGS Rawkstar Amanda says:

      Hi Jennifer,

      How are you doing after your surgery! I’m sending plenty of healing vibes your way + wishing you a speedy recovery. We try not to focus on the numbers, and instead focus on the ingredients we’re fueling our bodies with. When you’re restricted to a liquid diet, I can definitely see how calorie count can be important. Two great options are the app My Fitness Pal and

      Hope those help!

  4. Richard says:

    Mona, look at the Keto diet, my wife was diabetic, for years and no longer on meds for it. Don’t look at it as a diet look at it as a way of eating. My wife loves to cook and we are eating more deserts now than we ever did, they are just made to be healthy for us and they taste really good too. We went on the Keto diet and her blood sugars and A1C are back to a normal range after about six months and the doctor took her off all her diabetes meds about four months ago. She still checks her blood daily, on a normal morning blood test now her sugar level is about 95-105, before even on the meds it was 115+. My wife has been able to drop about 25 pounds and I dropped 35, it was easy for me and harder for her. It wasn’t a fast drop it was a slow and steady drop. An interesting note, the doctors husband was a severe diabetic after following this type of diet for a while he to is off his meds. This happed before we talked to the doctor about it so she was all for us trying it. Not all doctors will have an open mind about this type of diet, some will look at it as a alternative treatment that is not taught in med school so they won’t even think about trying something different. They just keep pushing the meds. I am not a doctor this is not to be taken as medical advise

  5. Mona says:

    Hi i weigh 220 lbs and miserable. How can smoothies help me lose weight without being hungry. I forgot to mention pre diabetic. Mona…

    • SGS Rawkstar Amanda says:

      Hi Mona,

      Thanks for reaching out. I don’t want you to feel miserable, I want you to feel inspired you to reach your health + wellness goals. And cheers to you for taking the first step! That’s half the battle, so let’s talk about the next step…

      New to green smoothies? A great place to start is our Simple 7 Challenge! It’s 7 days of green smoothies, and all it is, is adding one green smoothie to your regular diet. You’ll find that you’re more energized, feel better overall and may even start craving those leafy greens. We also have a Simple 7 Facebook page, which is packed with people going through the same challenge + supporting each other! Lots of green smoothie love! Join us here…

      One of the best ways to use your green smoothie to reach your weight loss goals is to use your green smoothie as a meal replacement. We simply suggest adding protein + healthy fats to ensure you’re fueling your body with a complete meal. Our co-founder Jadah actually reached her weight loss goals that way! Learn more about our favorite meal replacement booster combos here…

      Looking to make a real change in your diet? Then check out Fresh Start. It’s our 21 day cleanse and really reshapes the way you fuel your body, and is a great place for life-long changes…

      Can’t commit to 21 days, we also have a 7 day reset here!

      I hope that helps in explaining the different ways we can help you reach your goals. Still not sure the right choice, reach out anytime! I’m happy to chat cleansing, green smoothies or any concerns you have about making these changes. You can reach me through our contact page here…

      Lastly, pre-diabetic. Before making any changes to your diet, it’s always best to run them past your physician. They know you + your body best and are the right person to determine if our smoothies are the right choice for you!

  6. Baxter says:

    I had no idea that your body burns protein slower than carbs, it makes sense then that eating a lot of pasta and carbs can lead to blood sugar spikes! I’ll be sure to balance the carbs in my diet with a healthy amount of protein now. My mom used hemp protein in her green smoothies all the time, and she loved it! I wonder how hemp protein compares to soy protein? Thanks for the tips!

    • SGS Rawkstar says:

      Hi Baxter,

      We’re all about hemp protein! Personally, we try to avoid soy. Small amounts of organic, non-GMO soy are fine (like tamari and tempeh) but we recommend staying away from highly-processed unfermented soy products which can interfere with nutrient absorption and leach nutrients from your body. Soy milk, soy burgers, and soy ice cream are all in this category.

      Hope this helps!

  7. Helen says:

    I do a protein smoothie w Vega One chocolate protein and greens powder/ unsweetened almond milk and water combo/ spinach/ fresh mint and one frozen banana. Yummy! It’s totally vegan too!

  8. Sandra Simpson says:

    I love love love this website!!! New to smoothies and need to use them as meal replacements for weight loss…thanks for making these delicious recipes easy peasy!!!

    • SGS Rawkstar says:

      Hi Sandra!

      Thanks for your kind words! If you’re using your green smoothie as a meal replacement, be sure to add some healthy fat + protein to help your body thrive :). Here are some of our favorite combos!

      • wendy yedwab says:

        Just did the 7 day thrive! Loved it. Would those smoothies be considered balanced for Healthy fat+protien? I would like to continue the thrive for another 7 days but want to make sure that would be a healthy decision.

      • SGS Rawkstar Amanda says:

        Hi Wendy,

        Interested in using our Thrive green smoothie’s as a meal replacement for another 7 days along with your regular diet? Go for it! Just know that Thrive is not a long-term meal plan…so we don’t suggest continuing the entire cleanse for an extended period of time.

        Hope this helps!

  9. Lauren says:


    I just started green smoothies in order to aid weight loss and generally feel better. I’m replacing lunch with a smoothie so I want to add some protein but I’m on a budget and some protein rich ingredients are pretty expensive. Could you recommend some of the cheaper ways to add protein to a smoothie? I’m in the UK, incase that makes a difference. Thanks!

    • SGS Rawkstar says:

      Hi Lauren,

      Thank you so much for reaching out! Great question, as we’re all about making health living easy + affordable! Looking for a protein source that’s easy on the wallet, look no further than oats! These rawkstars will boost your green smoothie with protein, and they’re slow to digest + help keep your blood-sugar stable – meaning you’ll be full + satisfied in-between meals (great for weight loss)!

      We suggest adding 1/4 of a cup to any recipe!

  10. Anni says:

    I love your website, it’s just so positive and upbeat! I didn’t think I’d be able to have green smoothies (couldn’t stand greens) but this has really spurred me on to do what’s right for my body,,,,,Thanks!
    Anyway I was wondering are the measurements used above for a smoothie recipe for two? I’m trying to put on weight so if I made a smoothie for 1 how much nut butter or nuts would would I add??

    Thanks again!

    • SGS Rawkstar says:

      Hi Anni,

      Thanks for reaching out! You’re right, the above suggestions are for two servings! Looking to help with weight gain? Adding coconut oil is a great option as well!

  11. kitty says:

    hi again, just wanted to say how helpful your websight is. thank you so much. One more question. Last time we were in the store we switched from our powdered protein to a protein shake. Says it has 30g protein 160 cal. 1 g sugar 24 minerals. It’s vanilla flavored. It, like I said makes everything taste better but, I don’t really feel good about it. Seems more like a milk shake. what is your opinion of the liquid vs the powdered. Thank you so much. kitty

    • SGS Rawkstar says:

      Hi Kitty,

      When it comes to our green smoothies we always think simple is better! After all, we’re Simple Green Smoothies! For that reason we try to stick with protein powders that have few to no additives. One of our favorites is hemp protein powder by Nutiva, it only has one ingredient!

      Hope this helps!

  12. kitty says:

    Hi, you’ve said nuts are good for you, of course, but high in fat. What about seeds? My husband and I started making smoothies but have to be careful not to overdue the fruit smoothies. I’m looking for more veggie smoothies. I’m afraid of getting too attached to some protein powders that make you smoothies taste so good no matter what else is in it. Thinking there must be sugar in it.

    • SGS Rawkstar says:

      Hi Kitty,

      We love seeds! Two of our favorites are sunflower + pumpkin and both offer a protein punch! Worried about the sugar content of our recipes? Check out our favorite low-sugar fruit options here…

      • Rach says:

        Do you actually put the sunflower or pumpkin seeds in the smoothie as a protein? Or do you just eat them on the side?

      • SGS Rawkstar says:

        Hi Rach,

        Great question! Feel free to do either! You can blend the seeds right into your green smoothie, or enjoy them on the side!

  13. Caroline says:

    Hi. I’m currently doing the 30 day green smoothie challenge and I’m struggling with the protein powders. I prefer to use a powder in my smoothie and I’ve become accustom to whey protein. I have recently learned the benefits of eliminating animal proteins from your diet. With that said, I have started using the Sun Warrior Raw Vegan Protein Powder and the taste in my opinion is bad. I have had both the Natural and Vanilla flavors and been disappointed both times. Will you recommend a Plant Based Protein that is more palatable?


    • SGS Rawkstar says:

      Hi Caroline,

      Thanks for joining our 30-Day Green Smoothie Challenge and reaching out! Looking for a new plant-based protein powder. We love reaching for Nutiva Hemp Protein Powder…

      Vega Protein Powder is another great option, that we’ve heard from a lot of our community!

      Hope this helps!

  14. Leslie says:

    I am using the green smoothie as a meal replacement for breakfast and lunch to help me lose weight. I did see in another comment from someone else doing the same as me, it was replied to use hemp/brown-rice type protein powders. If I substitute water with almond milk as well as using the protein powder, is that too much with trying to lose weight? or should I stick with water?

    • SGS Rawkstar says:

      Hi Leslie,

      Thanks for reaching out + great question! When using your green smoothie as a meal replacement we suggest adding protein + healthy fats, no matter the liquid base. Adding protein + healthy fats will ensure you’re fueling your body with a complete meal. Check out our favorite meal replacement booster combos here…

  15. Sarah P says:


    I am so looking forward to the 30 day challenge. I loves me some green bevvies anyway but I had begun to skulk off and as a result gained 2 stones!! OMG pass me that blender quick!!
    I note in your response to another poster/postee that they should add coconut oil to gain weight – I love the taste of the stuff but I don’t want to gain another lb. Do you recommend I leave it out? I make one smoothie with the Big C and another with Flaxseed…I don’t want to overdo it, my trousers are just soooo tight!! 🙁

    Many thanks

    • SGS Rawkstar says:

      Hi Sarah,

      Adding healthy fats like coconut oil to your green smoothie is a great way to provide your body with a boost of nutrition. When used as a meal replacement adding healthy fats + protein is the way to go to ensure you’re providing your body with a complete meal. Using your green smoothie as a healthy snack when trying to lose weight, you can always skip the coconut oil then.

      Hope this helps!

  16. Mathew says:


    I am fairly new to green smoothies. I am using them to get the veggies I need plus weight loss. My issue is that I am hungry still after I drink a smoothie as a meal replacement. Currently I am adding Chia and Flax seeds, but when I add more, I get too much of a nutty taste. Any suggestions?

    • SGS Rawkstar says:

      Hi Matthew,

      Thanks for reaching out! Still hungry even after adding protein + healthy fats to your green smoothie? Your body is trying to tell you something! In addition to your green smoothie enjoy a handful of healthy nuts, hard boiled egg, or another healthy option to get an additional boost of protein. We never want you to feel deprived, so make sure to listen to and fuel your body!

      Cheers 🙂

  17. Giselle says:

    Found this site and I’m all the way in Jamaica but I absolutely love every green smoothie that I have had so far. Never would have given ‘green’ a chance if I hadn’t tried your recipes. They are simple and delicious and helping me with my weightloss journey and they give me a boost of energy too. Thanks so much!!

    • SGS Rawkstar says:

      Hi Giselle,

      Thanks for reaching out! We’re so excited to have you blendin’ with us. Which recipe has been your favorite?

  18. Lindsey says:

    Great site 🙂 I am hoping to lose some weight, but I am breastfeeding and am hungry often. What are some vood smoothies to keep full and shed some pounds? Also, if I want nonfat greek yogurt in a smoothie, how mvh am I using, and what am I ommiting?

    • SGS Rawkstar says:

      Hi Lindsey,

      Thanks for joining us! I can definitely relate to the hunger that breastfeeding creates. I once told my husband I couldn’t talk to him because I was too focused on being hungry when our son was first born.

      That’s why we love green smoothies! They’re the perfect quick snack when you’re busy with baby. What’s even better, when you add protein they’ll help you stay full longer! Using green smoothies as a healthy snack option definitely helped me work back to my pre-baby body. Looking to lose the weight? We definitely suggest focusing on what you’re putting in your body (like healthy + nutritious green smoothies), over limiting calories. You and baby need them! 🙂

      We personally don’t add dairy products to our green smoothies. Dairy is the #1 undiagnosed food allergy and can be pretty tough on your digestion. For that reason we avoid it. But it’s all about deciding what’s best for you + your family. Greek yogurt is a great source of protein. When adding to your green smoothie, no need to replace anything, just add it to the mix! 🙂

      Amanda, SGS Rawkstar

  19. Elaine Raitano says:

    I just found your site from my medical dietitian on Oct 8 mail said 1 week I had just signed up? I have dysplasia and need help. This might be it. The’s to try are important. Please let me know and any hints for really smooth.These will be almost my comp diet. What is cost after free 30 days. 10-12 2015. Thank you, ER

    • SGS Rawkstar says:

      Hi Elaine,

      Thank you so much for reaching out! Our 30-Day Challenge is a free challenge we host four times a year! No fees, no charges! After the challenge, continue blending with us by using the recipes on our website or create your own! Want more smoothie inspiration? You’re joining us at the perfect time! We’re so excited to share that our book is launching on November 3rd and it’s packed with over 100 recipes! Learn all about our upcoming book here…

      Looking to use green smoothies as a meal replacement? You can replace up to two meals with a green smoothie. Just include protein + healthy fats to ensure you’re getting a complete meal! Learn all about our favorite meal replacement booster combos here…

  20. Michelle says:

    Hi! Great site and exactly the information I needed this week! What would you recommend for some one who needs to gain weight?

    • SGS Rawkstar says:

      Hi Michelle,

      YAY! We’re so happy you found us in this busy internet world! Looking to gain weight? Try adding 1-2 Tbs of coconut oil to your next green smoothie, almost with a protein boost!

      Cheers 🙂

  21. Mirka says:

    Hi ladies,
    any experience with quinoa flakes? They seem to be high in protein and do not leave gritty texture.

    Thank you

    • SGS Rawkstar says:

      Hi Mirka,

      Yum! I personally haven’t tried quinoa flakes, but love that they’re naturally gluten-free + packed with iron, b-vitamins + protein!

      Cheers 🙂

  22. Mira says:

    I want to make Green Smoothies as meal replacements for breakfast and lunch….. but I struggle with which protein powder is best for weight loss and not weight gain – which protein powder doesn’t make you gain weight but instead helps you lose weight?

    • SGS Rawkstar says:

      Hi Mira,

      Looking for a great protein powder, we love reaching for plant-based protein options like hemp or brown rice protein powders!

      Hope this helps!

    • Tim says:

      Hi Mira, you may want to try Whey Protein if your goal is weight loss. Whey protein has been shown in numerous studies to promote weight loss.

      Make sure you go with an “all natural” whey protein as there are a LOT of whey powders that contain artificial colors and ingredients.

      I have created a chart on my website with a list of All Natural whey protein powders with information like the cost per gram of protein (the best way to compare by cost), whether the whey is sourced from grass-fed cows (higher nutrient level) or not and other criteria like the size of the container etc. You can check out the chart here:

      I hope this helps!

  23. Vicki Casey says:

    You have taken the mystique & expense out of smoothy making and made it possible for anyone to do it! I love this sight! Thank you!

    • SGS Rawkstar says:

      Hi Vicki,

      Our goal is to make healthy living easy + accessible to everyone! Thanks for taking the time to reach out + blend with us!

      Cheers 🙂

  24. Judith says:


    First I have to say I love this website :)!
    Just wondering, I made a green smoothie with cashew nuts the other day, and really hated tasting the structure of ground nuts in my drink… I already soaked them before blending, any other tricks to get around this? or should i just opt for another protein source?
    Thanks for your advice!

    • SGS Rawkstar says:

      Hi Judith,

      Blendin’ nuts will always give you a slightly gritty texture, if you’re interested in a smoother consistency we suggest trying a nut butter in place of whole nuts or other protein source.

      Hope this helps! 🙂

  25. amie says:

    Hi. What about LSA as protein and if so how much of this would you have to make the smoothie a meal replacement? Thanks in advance.

    • SGS Rawkstar says:

      Hi Amie,

      I would refer to the manufacturer to see the proper meal replacement serving to add to your smoothie.

      Cheers 🙂

  26. Rosario Ayala says:

    What about adding whey protein powder to my green smoothies? I like to add vanilla whey protein powder to my smoothies. I find that it gives them a smooth taste.

    • SGS Rawkstar says:

      Hi Rosario,

      We prefer to avoid soy and animal products, but that’s just our personal preference; if you enjoy whey protein powder, feel free to use it in your green smoothie creations!

  27. Jessie says:

    Hello! I’m lovin’ the green smoothie goodness. I usually add 2 Tablespoons of chia seeds (soaked overnight in water to form a gel) and add them to the green smoothie. Just 2 Tablespoons of those wonderful seeds adds 4 grams of protein to the smoothie and when you soak the seeds, it helps draw toxins out of the body.
    Keep up the green smoothie love! 🙂

  28. kay says:

    What about pea proteins powders?

  29. kim klebine says:

    Exactly how much protein do you add to the smoothies to make a meal replacement? Say for example chia seeds do you add 4 tablespoons? protein powders 1/2 scoop to 1 scoop? Hemp hearts/seeds 4 tablespoons? Nuts 1/4 of a cup? Have to agree this is a wonderful site!

    • SGS Rawkstar Jessie says:

      Hey Kim. We suggest 1 serving of protein + 16 oz to make a meal replacement. On the back on your packaging should state what one serving is. I believe for hemp hearts it is 3 tbsps. 🙂

  30. Ralph says:

    If I go to the gym at 4 will the smoothie I drink after the gym (Usually done around 5:10ish) considered dinner?

    my smoothie is made up of:
    1 scoop plant head protein powder
    1 banana
    10 oz. almond milk
    And then some random fruits I have lying around.

    I’m really having trouble with this.

    • SGS Rawkstar Jessie says:

      Hey Ralph.

      Since we are not nutritionist and I am not sure what you ate the rest of the day + how much you worked out. The best bet is to confirm with the gym nutritionist. It sounds like a good meal, but we personally don’t use head protein powder.

  31. Elena G says:

    Hello ladies, is it ok if I use hemp seeds instead of hemp protein? I made a mistake and bought the seeds. Also, I’m on my third day of the challenge and feel a bit constipated. Did anybody experienced this as well? Thanks and congratulations on your website.

    • SGS Rawkstar Jessie says:

      Hey Elena.

      Totally. 🙂 We love them both.

      This can be a common symptom if your body is not used to drinking or eating lots of fiber. Green smoothies are high in fiber which is great for digestion, but for newbies, the high fiber can shock your body. Make sure you drink lots of water to help flush things out. And if you’re new to green smoothies one serving a day is enough, which is 2 cups (16 ounces).

  32. Mary says:

    Hi Jadah & Jen,
    I have been taking green smoothies at least once a day since I found your website. At first I thought they were not OK because they ignored the rules of correct food combining. But I couldn’t take just greens and green vegetables, so I tried your recipies and found them delicious, and no gastric distress except when I add a sweet fruit and an acid fruit with the greens. I really love the way I feel and how upbeat your site is. You two are beautiful. Thanks for all the good ideas. I have been vegetarian for many years, but got into too many processed foods and too many sweets. Thanks for your inspiration.

  33. adam says:

    one other idea… Why not chick peas/garbanza beans? Aren’t they a good source?

  34. jlo says:

    Brown or Golden Flax seed … is there a difference? Is one better than the other for a green smoothie?

  35. RON says:

    Is Raw shelled hemp same as hemp seed?

  36. Hannah says:

    Hey, everyone! I would recommend Vega protein powder for use in smoothies, especially if you are drinking them as a meal replacement. It is a vegan protein powder that’s sweetened with stevia, and comes in all different flavors. It has 50% of your DV for most vitamins and minerals, and 15g of protein! It also makes smoothies a little thicker and creamier. I used it in my green smoothie this morning (spinach, almond milk, bananas, and French Vanilla Vega) and it tasted like a vanilla milkshake 🙂

  37. Hannah says:

    Do you know of Isowhey? It’s a diet shake essentially, but it’s a whey powder, I used to love it and was wondering if it would mix weirdly with spinach and fruits and what not? And if it’s good for you, if you know it? I’m very skinny and never used it as a diet shake I used it for some more food in my day haha since I’m never hungry! Worked a treat.

    • SGS Rawkstar Jessie says:

      Hey Hannah.

      Thanks for the comment. I haven’t heard of it before, sorry I can’t be more help.

  38. Rickita says:

    I have been putting a tablespoon of golden flaxseed with blueberries as a topper for my green smoothies for my protein. Is that okay?

  39. jo says:

    hi I’ve been juicing for about a year now and I’ve recently started the green smoothies, I’m currently training for a half marathon so I’m very active, running 3 times a week and also strength training just wondered if there was a smoothie recipe you would recommend that will keep me energised during my training,

    • SGS Rawkstar Jessie says:

      Hey Jo.

      Great question. Here is a link for all things athletes and training. Also this link includes a green smoothie recipe created especially for athetes.

  40. Linda Genella says:

    Loving these smoothies & the difference they’re making in my health & energy. The info on protein is so important-heard a doctor yesterday say that it will help curb those sugar craves.

    Question: Have you ever considered making a veggie smoothie recipe? I was thinking of something along the line of a Bloody Mary type drink.

    • SGS Rawkstar Jessie says:

      Hey Linda. Thanks for the comment, we are so happy to hear you are enjoying our green smoothie recipes. We are always creating new recipes and hopefully we can create some more veggie packed green smoothie soon. 🙂

  41. Jy says:

    Hi, in response to how much protein should be added to your shakes: I wasn’t losing the desired amount of weight from the green smoothies and raw diet due to lack of protein in my diet. I now add 2 tbsp of a protein shake or hemp protein to each shake and loaded up on nuts, eggs, chicken, ham (protein foods) throughout the day for snacks but no fruit after lunch, so any shake in the afternoon is solely veggie based.This was under recommendation from a dietitian. Hope this helpful.

    • SGS Rawkstar Jessie says:

      Hey Jy.

      Thanks for the comment. Listening to you dietitian and healthcare provider is best, they will know you personally and give you best advice.

  42. Linda Washington says:

    I just started during green smoothie. I use handful of spinach, handful of kale, all kinds of frozen fruits, like strawberry , pineapples, berries
    I add a Tbsp of chia seeds, Tbsp of flax seed, and Tbsp of hemp seed
    I also use almond milk as my water base. Is this a good smoothie to drink daily.


  43. Allison says:

    I’m allergic to almonds and almond milk. Would rice milk be a good alternative? Is there a difference in the health benefits?

    • SGS Rawkstar Jessie says:

      Hey Allison.

      Great question. Rice milk is a great alternative. Here is a link to our favorite liquid bases: Yes there will be a difference in health benefit, but nevertheless a great option for your green smoothies. 🙂

  44. Michael says:

    Hi guys I’m new to the green smoothies and was wondering how much protein I should put in my smoothie for the morning, I work in construction so I have a very active day, would 1 cup of almond milk and 1/4 cup of almonds be enough?!

    • SGS Rawkstar Jessie says:

      Hey Michael.

      Men (19-70year olds+) need 56g of protein each day/ 3 meals a day=18.6 grams each meal.

      Some of your meals might have more protein than others, those numbers are rough estimates. Since we are not doctors or nutritionist, I would suggest consulting you healthcare provider for personal nutritional advice. 🙂

  45. Caroline says:

    I’m curious about how much protein we should aim for in our smoothies… If i have a smoothie in teh morning, what should i try and get if I am hoping to use it as a meal replacement to get me through till lunch or at least till i can get a snack a few hours later!

    • SGS Rawkstar Jessie says:

      Hey Caroline.

      Woman (19-70year olds+) need 46g of protein each day/ 3 meals a day= 15.3 grams each meal.

      Some of your meals might have more protein than others, those numbers are rough estimates. Since we are not doctors or nutritionist, I would suggest consulting you healthcare provider for personal nutritional advice. 🙂

  46. Paula says:

    Hi girls, great site. Just wondering why you would add a hard boiled egg for protein and not a raw egg? Thanks.

    • SGS Rawkstar Jessie says:

      Hey Paula,

      Great Question: Eggs are a good source of protein and an enjoyable food, but raw eggs, if not pasteurized, can be dangerous. They can be a source of food borne illness caused by salmonella bacteria. There are certain eggs that are pasteurized that are safe to eat, but we prefer hard boiled. Does that help?

  47. Iben says:

    Why do you avoid soy?

    • SGS Rawkstar Jessie says:

      Hey Iben!

      Great question. We recommend staying away from highly-processed soy products which can interfere with nutrient absorption and leach nutrients from your body. Small amounts of organic, non-GMO soy are fine. Hope that helps.

  48. Diamond says:

    I’m so happy that I stumbled across this website. I go back to University in a few weeks and I’m desperately trying to change my relationship with food and be a much healthier person. I’m really excited to try adding more protein to my diet!

  49. Emma S says:

    Hi! I am unfortunately allergic to almonds. What other really good protein sources would you recommend?

  50. Allison says:

    Even though I’ve been sick I’ve been keeping up with it. Trying different recipes. Learned things I don’t like…(ex: just kale for a green. Kale and spinach aren’t bad…but just kale..weird after taste). Experimenting with different liquids…so far just water and almond milk (which doesn’t have as much protein as you’d think…” This week gonna go buy some plant based/hemp protein. Since I don’t eat protein much…it’s gonna be key…. I LOVE THIS…and I am determined to find a way to make it more filling by adding yummy protein….Question…if I add almonds…how much should I add?

    (I still haven’t kicked processed sugar..I think if I can manage that…I’ll find the smoothies much more filling…)

    • SGS Rawkstar Jessie says:

      Hey Allison!

      Thanks for the comment. I think you are on the right track! Finding what works best for you! 🙂 1/4 cup of almonds is about 8 grams of protein.

  51. helen says:

    What about adding natural joghurt or cottage cheese before mixing- is that a source of protien?

    • SGS Rawkstar Jessie says:

      Hey Helen!

      We are not big fans of cow based proteins and fans of nut and seed based proteins. We prefer to avoid soy and animal products, but that’s just our personal preference.Hope that helps. 🙂

  52. Jae says:

    Hi guys, I’ve been adding some soy protein to my smoothies (and absolutely loving the taste) – but i just wanted to check the reasons you avoid it – is it just because of taste, or is it healthier to have a hemp protein?

    Thanks for your help, I adore this site!

    • SGS Rawkstar Jessie says:

      Hey Jae!

      We prefer to avoid soy and animal products, but that’s just our personal preference; if you enjoy these foods, feel free to use them in your green smoothie creations.

  53. P says:

    I want to add almond milk for the extra kick of protein in my smoothies as I will be replacing two meals with the smoothies. How much almond milk should I add?

    • SGS Rawkstar Dan says:

      Use almond milk as the liquid base. If it’s a one serving smoothie, then use one cup. If it’s a two serving smoothie use two cups!

  54. Patty says:

    first smoothie tonight; it’s not green though! i used rainbow swiss chard, half a banana, a cup of frozen peaches, and a cup of frozen mixed berries. it’s kind of, um, dark gray? like when you mix all the paint colors together? tastes pretty good tho!

    • SGS Rawkstar Dan says:

      Hi Patty!
      Not every green smoothie will turn out looking green. Here’s an article that may help to explain that:

  55. Perla says:

    Jadah and Jen. Thank you so much for these awesome information. I love smoothies. I have been making smoothies for years but never occurred to me to make green smoothies until my daughter told me about the 30 day challenge( She started making them after she was diagnosed with breast cancer) Now I am on W2D1 from the FreshStart21Cleanse Program and love all the recipes. Thank you again. by the way since I started the cleansing program I lost 5 pounds. God bless you!

  56. MustangSally says:

    I don’t know how u feel about frozen fruit but Dole has a bag of mixed fruit. Inside he large bag are 6 one pound bags. With the greens and fruit it come to 4 cups in my lg measuring cup. This particular blend has strawberries, mango, peaches and pineapple. Although not organic it is picked fresh and frozen. I use organic greens and mixed berries. Will try a source of protein. Love smoothies but as others have noted, no weight loss.

    • SGS Rawkstar Dan says:

      We love using frozen fruit! As long as they don’t add sugar to the fruit when freezing, then we’re fans.

  57. Mhari Davidson says:

    I use flaxseed in my smoothies, would adding hemp powder be beneficial or too much? I am running in a half marathon in 2 weeks and need to up my intake of carbohydrates the hemp powder has more than the flaxseed, should I use both or drop the flaxseed for the time being?

    • SGS Rawkstar Dan says:

      Hi Mhari!
      We try to stick to adding just one “superfood” to a green smoothie, though sometimes we do two. I’d recommend using either hemp powder or flaxseed in a green smoothie. No need for both! You can switch back and forth between smoothies, though.

  58. Jessica says:

    If a have a smoothie for breakfast and smoothie for lunch can I still have snacks in between ? And wich kind of snack ? I don’t want to over eat, I have been drinking smoothies for more than a month and I feel great but no changes in my weight. Thank you

    • SGS Rawkstar Dan says:

      Sure, you can still have a snack! We recommend healthy things, like:

      Hard-boiled egg, handful of almonds, raw veggies (carrots, celery, etc), a piece of fruit.

      You pick!

  59. coni says:

    so excited…new green smoothie gal…

  60. coni says:

    so excited…Im a new green smoothie gal…

  61. Emily says:

    Hi. I’m trying to sign up to your challenge but I can’t. I think its a problem with my phone. Help pls! Also, I’m interested in why you don’t like whey powder. What is a goodalternative? Thanks x

    • SGS Rawkstar Dan says:

      Hi Emily!
      Contact us through the link below so we can help you sign up:

      Any of the items above on this page are good alternatives to whey protein powder! We try to stay away from processed powders in our green smoothies, which is why we aren’t a big fan of whey.

  62. Emily says:

    Hi. I’m trying to sign up to your challenge but I can’t. I think its a problem with my phone. Help pls! Also, I’m interested in why you don’t like whey powder. What is a good alternative? Thanks x

  63. Ruth says:

    I love these green smoothies, I use it as a breakfast replacement and add 0% fat greek yogurt as my protein. I also sometimes add hemp heart. I also try and use fresh fruit and love the idea of using the large mason jars and adding all smoothie ingredients and freezing them. I made 11 of these last weekend. I found it eliminates wastage as your fresh ingredients don’t have a chance to go bad if they are made then frozen. Thanks

    • Jenni says:

      Hi, I was wondering if the consistency of the smoothie changes and gets weird after you freeze it? I like the idea of pre-making and eliminating the waste of fresh ingredients.

  64. Sue says:

    Hi, I am doing smoothies and juicing for my health and to hopefully loose weight. I had my proteins to my smoothies, I get all the great benefits and Energy. But still in the last two months I lost very little weight. What can I add to my smoothies to Boost my Metabolism? ???
    Everything has been checked. I’m healthy and all is Great across the board. Can’t Boost Metabolism, Help!

    • Sue says:

      Hi, I am doing smoothies and Love it. I add Almolds, Pumpkin seeds and Flax seeds to my smoothies. I also just bought Chia seeds and Hemp hearts to try. I snack on walnuts and sunflower and cashews when i get hungry.
      Is there any Herbs that i may add to boost weight loss or Metabolism? I drink a smoothie when I want something sweet instead of a soda.
      Can’t Boost Metabolism, Help!

    • SGS Rawkstar Dan says:

      Hi Sue!
      Are you drinking green smoothies in place of a meal or snack, or are you adding them to your normal eating habits? Also, how much green smoothie do you drink at once? We recommend drinking a 16-20 ounce green smoothie in place of a meal when trying to lose weight.

      • Sue says:

        Hi, I have a smoothie after I drink my cup of Green tea in the morning. My smoothies replace Breakfast and Lunch. I eat one solid meal a day. My smoothies are always 16 oz or more. I Love them. I get great energy from them. A snack consists of a handful of wheat of crackers or a granola bar or fig bars with something I juiced. Usually consists of Apple’s, Carrots, Celery and Beets. I add Flaxseed to it. They want my calorie intake between 1500 to 2000. It’s extremely hard for me to intake so much. I added juicing to replace Soda intake or just a snack. Does Cayenne boost Metabolism or Cinnamon? ?

      • SGS Rawkstar Dan says:

        Cayenne and cinnamon are both great options for metabolism boost!

      • Sue says:

        Thank you for that help. One more question , when adding either item to my smoothies approximately how much to add? I need to get my Metabolism to start working again. I Love the smoothies but I need to add an added kick. I was thinking 1 to 2 tsp or tablespoons. Thanks

      • SGS Rawkstar Dan says:

        Start with a teaspoon of each, and adjust from there!

      • Sue says:

        Thank you, I will do that.

  65. Chris says:

    I believe there is a typo here as protein will not spike blood pressure but the author is referring to blood sugar…..

  66. K says:

    What about Bee Pollen? I’ve heard that is nice protein booster as well? Curious on your thoughts!

  67. Josulyn says:

    Hi! How do I add the chia seeds? Do I add them last or with everything else?

    • SGS Rawkstar Dan says:

      You can add them on top after blending, blend them with the rest of ingredients, or soak them for about 10 minutes and blend them with everything.

      It’s all just personal preference 🙂 Hope this helps!

  68. Barbara says:

    Green smoothies are simply the best! And I adore my Vitamix. For those with digestive issues such as IBS, which I have, there are days when you may have to back off but for the most part my system does well. The best IBS soothing discovery has been the hemp powder.
    Thank you for a great and informative website!

  69. melanie says:

    I have had weightloss surgery and I am required to taken in atleast 70 grams of protein a day. I have to drink protein shakes in order to get that much protein in. Can I add whey protein isolate to your green smoothies and still get the Same effects, or should I just drink a green smoothie in between my protein shakes?

    • Jadah and Jen says:

      Hi Melanie!
      If you’re already planning on using whey then you can use it in your green smoothies. We aren’t the biggest fans of whey, but if it’s your preference then feel free to use it!

  70. Ronald says:

    Orange, lime, cilantro, mango, and blueberries create a rainbow of taste. I decided to purchase one, try it out and write a product review about my experience with it.

  71. Gisselle says:

    If i have a normal smoothie i can only add a superfoods, but if i have it as a replacement meal i can have both? Because you said in the superfoods that you can olny have one, but you are putting the chia seeds and spirulina as superfoods and as a protein. So if i have it at breakfast can i add coconut oil and chia seeds??? Sorry for so many questions, im new at this

    • Jadah and Jen says:

      You can do that if you’d like, Gisselle. Keep in mind that the leafy greens have lots of protein already, so you may not HAVE to add a protein to make a meal replacement 🙂

  72. Skevon says:

    Which protein powder is recommended? So many.

    • Jadah and Jen says:

      Are you asking which brand name, or which kind in general? You can check out some of our favorite stuff here:

  73. Sara says:

    Hi, ladies!

    I am SO happy to have found your website, and can’t wait to share it! You are providing an amazing resource for people aiming to make a small change toward a huge impact on their healthier lives! I’m very excited for the April challenge.

    In the meantime, I’d like to start drinking one green smoothie a day before that. My question is this: if I want to use it as a meal replacement (I’m thinking lunch!), how much of each protein source should I add? I’d like to use almond milk, chia seeds, or protein powder (not all at once – rotate as my protein source!), so if you could share suggested amounts of each, that would be great!

    Thanks again!

    • Jadah and Jen says:

      Hi Sara!
      Many people don’t need to add any protein sources, but if you think that you need to add some then keep it at around 1 or 2 sources of protein per green smoothie. You can add anywhere between 1-2 tablespoons per serving (16 ounces). Each smoothie makes two servings.

  74. Skevon says:

    Hi ladies, I want a Vitamix soooo bad! One day but I don’t know which number series is best. So many, which one do you ladies own? Which is best? Thanks

    • Jadah and Jen says:

      Hi Skevon!
      Honestly, they are all great 🙂 It comes down to personal preference and what you’re willing to pay!

      • Skevon says:

        I finally ordered one last night. It arrives Feb 21st. Can’t wait! So glad I didn’t have to pay all at once. Thanks for responding though.

    • Diane says:

      Hi, I couldn’t afford a Vitamix so I did a lot of research for about 6 months and found the Oster Versa 1400 for a fraction of the cost. It’s very powerful and will turn ice into snow in seconds. My green smoothies come out perfect! If anyone’s on a budget like me, this is a great alternative.

  75. SHARI says:

    Hello Jen and Jadah,

    I wanted to know if it would be to much to add chia seeds and vega one protein powder to my smoothies at the same time?

  76. Skevon says:

    About how much fruit should go on a smoothie without consuming to much sugar? Also how much should you drink a day? I consume about 32 ounces a day. Measured with my mason jar. Is that to much? Plus everyone says how much weight there losing. I’m not. Am I don’t something wrong? Thanks

    • Jadah and Jen says:

      We recommend between one to two servings of smoothie a day (each serving being 16 ounces) so it sounds like you’re doing well 🙂 We recommend 1.5 cups of fruit in each serving, though you don’t have to follow that as a strict rule!

  77. shereen says:

    I have been trying to add green smoothies to my diet for a while, but I end up with stomache cramps and chronic diarreah. I am gluten intolerant, suffer from candida and IBS. I can tolerate just 1 cup for a couple of days but then my body goes haywire and I have to stop! What should I do??

    • Jadah and Jen says:

      Hi Shereen!
      Sounds like you’re having a bit of trouble. We’d suggest talking to your doctor if you’re concerned and continue experiencing these symptoms.

  78. Marilyn says:

    Hi gals. Thanks so much for this site. Very informative. My question: can i substitute two meals a day? I hate to chew.

  79. Beth Kennedy says:

    Rice based probiotic yogurt is a non-dairy yogurt. I use
    Bio K+

  80. Regina says:

    I tent to skip brakefast and/or lunch because I’m always on the the go 🙁 If I choose to substitute one or two of my meals with a smoothie will the protein that are part of the ingredients be enough or should I have extra protein(ex: hard boils egg, almond butter with toast, or protein powder) to make it a complete meal?

    On smoothie #2 and loving it ❤️!!!!


    • Jadah and Jen says:

      Hi Regina!
      Everyone’s different, so it’s tough to say if you’ll need the extra protein or not. We use green smoothies as meal replacements all the time without adding protein, so we’d encourage you to try it. If you find that it’s not enough, then go ahead and add some ingredients with protein!

  81. Megan says:

    FYI for anybody reading this, almond milk is NOT a significant source of protein.

    • Jadah and Jen says:

      Thanks for your input, Megan! It may not be significant compared to some whole foods, but it has a decent amount of protein for being a liquid base 🙂

  82. KC says:

    Why don’t you like soy products? Do you mean just soy protein products or soybeans? Edamame is one of my favorite things and I love adding soybeans to salads etc.

    • Jadah and Jen says:

      Hi KC!
      Small amounts of organic, non-GMO soy are fine (like tamari and tempeh) but we recommend staying away from highly-processed unfermented soy products which can interfere with nutrient absorption and leach nutrients from your body. Soy milk, soy burgers, and soy ice cream are all in this category. Two great alternative to soy milk are unsweetened almond milk and coconut milk. We love them both!

  83. Jen says:

    Hi! You guys are great! This is my second smoothie challenge and I did the cleanse in Nov. Looking forward to February! Anyway, I noticed on this page ads for refurbished Vitamix and Blendtec. I have a Nutribullet now and love it, but always look into the Vitamix. I read that the cheaper ones are about $300. Are those ok for home use for smoothies and soups? Or would you recommend the higher end ones? I may buy the new Nutribullet…not sure what to do. Thanks for everything!!!

  84. melissa says:

    Can you taste the hemp protein powder in the smoothie?

  85. India says:

    I have been looking for help with making different varieties of smoothies! Excited about this! Thanks!

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For 21 days, you'll embrace an autumn-inspired  plant-based whole foods diet packed with smoothies, hearty snacks and soul-comforting meals. This is unlike any other cleanse out there— and that's why you get lasting results!


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