Turn Your Green Smoothie Into a Meal

Looking for a green smoothie meal replacement? You’ve found it with our tutorial on top ingredients to add to your smoothie to transform it into a meal. Check out these tips and our formula for turning your smoothie into the perfect, healthy meal.

Ready to chug that green smoothie for breakfast (or lunch or dinner)?!

Do green smoothies help you lose weight?

Now, I know why most of us want to turn a smoothie into a meal: weight loss. Yet there’s a sustainable way to do it and a yo-yo diet way. If you want lasting results, keep on reading.

Green smoothies are the gateway to a healthier and happier life. By making them at home (and not buying powders or expensive versions at juice bars) you can make this a sustainable habit… and that how lasting results happen.

Swapping a meal for a green smoothie is a great way to focus on nourishing your body and decreasing calories… if you make the right kind of smoothie. The more basic, plant-based you get (ex: pure fruits and veggies), the better off you’ll be.

Now, before you replace any of your meals with green smoothies, we’ve got a few rawkstar tips and suggestions. This will keep you from feeling “hangry” in between meals (hungry + angry = hangry). Don’t worry, we’ve all been there!

Green Smoothie Meal Replacement Chart with combinations

3 Steps to turn a green smoothie into a meal

The key to replacing meals with green smoothies is including healthy fats AND proteins. Healthy fats and proteins are the way to go if you want to power up with a green smoothie meal replacement. This combo will keep you feeling full and give you the energy you need to cruise right through ’til your next snack or meal. Below are our favorite options for green smoothie meal replacement boosters:

Step 1 : Pick a Plant-Based Protein

Plant-based proteins keep your body full and give you tons of energy. They also help repair your muscles, which is perfect for that post-workout buzz. Oh, kale to the yeah!

  • Hemp hearts
  • Chia seeds
  • Plant-based protein powder
  • Rolled oats
  • Tofu

Step 2 : Pick a Healthy Fat

Healthy fats protect your heart, keep your energy levels up, boost metabolism, and lower bad cholesterol levels. So please don’t skip the fats. They’re actually really, really good for you! And these ingredients below make your green smoothies extra creamy.

  • Avocado
  • Coconut oil (or mct oil)
  • Almond butter
  • Chia seeds (yep, here they are again! These babies are loaded with healthy fats and protein, making them a great everyday booster)

Part 3 : Put ’em together and this is what you get…

Healthy Fat + Plant-based Protein = Meal Replacement Boosters

Green smoothies are the perfect fast food and adding these boosters will save you tons of time in the kitchen and keep you away from any drive-thru food that will wreck havoc on your body. We want you to be healthy and strong!

Use one of these meal replacement booster combos in your next green smoothie. The boosts are measured to work with our plant-based green smoothie recipes you can find throughout the blog here.

  • #1: 2 tbs chia seeds + 2oz silken tofu
  • #2: 2 tbs hemp hearts + ¼ avocado
  • #3: 2 tbs plant-based protein powder + 1 tbs coconut oil
  • #4: 1 tbs almond butter + 2 tbs rolled oats
  • #5: 2 tbs chia seeds + 1 tbs coconut oil

You can find all of these ingredients at your local store, or even order a few online. Amazon is a perfect place to stock up on hemp hearts, plant-based protein powders, coconut oil, and chia seeds.

Green grape Smoothie in a vitamix container

Note: We’re proud affiliates of Amazon, so if you decide to purchase through any of our links, we get a small commission. We only spread the word about products we’ve used and truly believe in.

Need a meal replacement green smoothie recipe to get you started?

Well, we gotcha covered! This is a healthy filling meal replacement green smoothie recipe to keep that “hangry” feeling at bay. It uses a combination of almond butter for a boost in healthy fats and protein with almond milk and low-glycemic berries.

Tags:    /   Categories: Cooking Tips, Plant-Based Diet 

By: Jen Hansard | Updated: 3.18.2020 | COMMENTS: 264


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  1. Trish says:

    Sorry – but now, having read similar comments, I’m really confused (doesn’t take much ) about quantities to turn one of your smoothie recipes into a meal replacement. You state above:
    #1: 2 tbs chia seeds + 2oz silken tofu
    #2: 2 tbs hemp hearts + ¼ avocado
    #3: 2 tbs plant-based protein powder + 1 tbs coconut oil
    #4: 1 tbs almond butter + 2 tbs rolled oats
    #5: 2 tbs chia seeds + 1 tbs coconut oil
    Are these quantities for ONE smoothie, or two?
    I’m getting ready to start the 10 day challenge on Monday…

    • SGS Rawkstar Jess says:

      Hey Trish. So glad you’re joining us for the challenge! The quantities are for one smoothie. Double them if you’re going to make two. Happy blending! 🙂

  2. Njideka theresa Samuel says:

    Waoooooooo. I have been trying to loose weight but all to no avail. Since 2 days ago I concluded to be serious with what I found in your site, I am seeing amazing results. Thank you so much for this combo.

  3. Joy Spencer says:

    Can you please tell me where to find the smoothie recipes that are made in ice cube trays

  4. J says:

    Day 6 smoothie was creamy with the avocado.

  5. Bill Planetta says:

    I have a Vitamix and have . been enjoying morning smoothies for some time now. However I am learning and enjoying your articles. I have been mixing hemp hearts , chia seeds and flax seeds in equal amounts and add a heaping tablespoon to every smoothie, looks like I should increase the amounts. I use coconut oil in cooking but have never added it to my smoothies. I try to use as much local fruit and berries[ strawberries, blueberries, cranberries] that I can get in season, and also freeze a lot for the winter months when fresh fruit is scarce & expensive. I found that the greens blend up much better when blended before adding the fruit etc. good tip , Thanx. I started on the quest a few days early as I could not wait & thus I am a few days ahead of your daily plan. I have also been adding more greens than I had & enjoy them. If I have any left over salad this often ends up in the smoothie with interesting results. I do not do face book etc. & rarely respond to surveys etc. but I wanted to let you know how much I enjoy your articles.

    • SGS Rawkstar Jess says:

      Thank you so much for the great feedback, Bill. We are really glad this has been helping you and you love the smoothies! We just started another 10-day smoothie challenge today if you haven’t joined yet and would like to. You can sign up here: 10-Day Spring Green Smoothie Challenge. Happy blending!

  6. Deana says:

    Can you use Kefir in the smoothies? I have used it and love it, I know it adds protein not sure about fat.

    • SGS Rawkstar Jess says:

      Deana, we tend to stay away from any dairy in our smoothies as it’s one of the highest undiagnosed food allergies and can be pretty tough on your digestive system. For that reason, we like to use plant-based milks like coconut, almond, and oat milk. If you love kefir + the way it makes you feel then go for it! (Another option would be kefir water.)

      • jan says:

        where do you get kefir water? and smoothie cube recipes?
        Do you have a new book on smoothies yet? loved your first one.

      • SGS Rawkstar Jess says:

        Hey Jan!

        1. I’ve seen kefir water at my local grocery store. You can also make your own if you like. There are lots of recipes online.
        2. Copy and paste this link into your browser to get all the smoothie cube recipes. They are also on our app, Daily Blends (yes, all of them!).
        3. Jen has a 2nd book called Simple Green Meals. It’s filled with super delicious + healthy recipes for breakfasts, lunches, dinners, snacks, even desserts! If you’re interested in checking it out, you can copy and paste this link–>

        If you’re looking specifically for more smoothie recipes, you should def download our app. We add new recipes each week, including the smoothie of the week. There are even some *secret* recipes that will be hiding in there that aren’t on the blog. Happy blending! 😀

  7. Judy says:

    Could you please tell me if you add oranges with peel seed to blender when making a smoothie.

    • SGS Rawkstar Jess says:

      Judy, you will want to peel your oranges before adding them to the blender. For an extra oomph of citrus flavor, you can def add some zest!

  8. Susan Charboneau says:

    I have done the first 4 days then had an epic emptying of my body for an entire day and night. I have skipped the last 2 days not sure if it’s too much fiber for me. Usually I am constipated due to taking extra iron. I did the sleeve stomach bypass a year ago. Is this a normal reaction. Do you have any suggestions because I would really like to continue doing smoothies.

    • SGS Rawkstar Jess says:

      Hey Susan, I’m sorry that happened to you. We always recommend speaking with your health care practitioner and/or nutritionist on matters such as this. They know you + your body best.

  9. Faith B says:

    Hello, thanks for taking the time to help people like myself get started on the pathway to better health. I have really enjoyed this journey for the pass 6 days . I have enjoyed all the Green Smoothie recipe. I really like this because I don’t have to figure out what to put together as far as my smoothies.

  10. Dianna Ebright says:

    Today I am making the #6, Cream Machine smoothie into a meal replacement smoothie for one by adding 2 tbs. chia seeds and 1 tbs. coconut oil. “Rawk On”! The Cream Machine smoothie is just that, very creamy due to the avocado and adding the chia seeds and coconut oil make it creamier. Had to add more water to take from soft serve ice cream texture to more liquid. I would give this smoothie a 5 star rating.

  11. Margie Bowers-Daines says:

    Hi! I would like to add a nut butter to my smoothies and I see only almond butter mentioned in the recipes. I find almond butter to taste a bit bitter (I use a no salt, no sugar variety). I much prefer the taste of cashew butter (again, no salt and no sugar). Can I substitute cashew butter for almond butter? Thanks!

  12. Aislinn Meyer says:

    How many grams of protein and fat are we aiming for per serving?

    • SGS Rawkstar Jess says:

      That will vary from person to person. Definitely speak with a nutritionist if you are unsure of the amounts that are right for you. 🙂

  13. SHEILA says:

    Excellent information…. Thank you so much. I drink a smoothie every morning in place of breakfast. I need a good coffee smoothie to have when I crave coffee. Any ideas?

  14. Adela says:

    Can I just use almonds Instead of almond butter? Would it then just be 2 TBSP almonds or more?

    • SGS Rawkstar Carissa says:

      Hey Adela,

      We have not done this with just almonds but you could totally give it a try. Make sure you have a high power blender so that your smoothie will be nice and creamy. You can always soak the almonds before hand so they blender easier. I would do 2 tbsp of the almonds. Let us know how it turns out!

      • Adela says:

        Thx! I tried the meal replacement smoothie and it was tasty but I thought it was too light. I was hungry right away.

  15. Stephanie Sanchez says:

    Instead of almond butter, can we use peanut butter on our smoothies?

    • Karen Louden says:

      I’m guessing one reason peanut butter is not in the recipes here is because so many people have allergies. But if you don’t have a problem with it I bet it’s okay

    • SGS Rawkstar Carissa says:

      Hey Stephanie,

      You can definitely use peanut butter if you prefer that!

  16. Ashli says:

    I know chia seeds absorb liquid and thicken. How much extra liquid would you need to add to the smoothie to avoid a super thick consistency when using chia seeds to make the smoothie into a meal?

    • SGS Rawkstar Carissa says:

      Hey Ashli,

      You would only need to add a couple tablespoons to your smoothie to make up for the amount that would be soaked up.


  17. Jackie says:

    Are these recipes on the app? Is the guide on the app? Can’t find them.

    • SGS Rawkstar Amanda says:

      Hi Jackie,

      They are! And take a peek at the resources section to find our Meal Replacement Guide!

  18. Christine says:

    Hi Karen,
    Can we replace meals with e meal replacement smoothies. I have been trying so hard to lose weight and j thought this might help

    • SGS Rawkstar Amanda says:

      Hi Christine,

      Yes! When using a green smoothie as a meal replacement we suggest adding protein + healthy fats to ensure you’re fueling your body with a complete meal!

  19. Erin says:

    Hi! – quick questions. I am doing the simple 7 smoothie challenge, which I thought stated it serves one. Would I then cut these measurements in half, since the protein and fat serve 2?

    Thank you in advance 🙂

    • SGS Rawkstar Amanda says:

      Hi Erin,

      Yes, you’re totally right! You’ll halve these boosters to match the Simple 7 recipes! 🙂

  20. Kathy E Clarke-Cook says:

    Love the app….I had totally forgotten that I had it:)…I am always trying to find interesting smoothie recipes.

    • SGS Rawkstar Amanda says:

      Hi Kathy,

      YAY! So happy you love it! We’re going to keep adding more recipes to it too, so keep an eye out! 🙂

  21. Connie says:

    These Smoothies server 2…. What is the serving size in ounces for these Meal Smoothies?? Thanks!

    • SGS Rawkstar Amanda says:

      Hi Connie,

      These meal replacement boosters are for two servings, so they should fit perfectly into most of the recipes on our site! 🙂 Once blended, each serving is 16oz. Hope that helps! 🙂

  22. Tracey Griffin says:

    Hi there from the UK!! I was wondering – do I need to soak the oats over night? Also will almond butter taste ok in any of your smoothies (looking to do meal replacement) love the app by the way! Xx

    • SGS Rawkstar Amanda says:

      Hi Tracey,

      You don’t need to, but soaking oats can make your smoothie creamier. I’ve never noticed it, but if you find your smoothie gritty from adding dry oats, cooking or soaking them can help with that!

      And almond butter will add a slightly nutty flavor, but it’s not super overpowering!

      And thank you so much for the app love, we’re really proud of it! 🙂

  23. Anna says:

    Hello I have you SGS book and I it!! I am allergic to oats… what would you recommend as a substitute? Also I don’t eat tofu what would you substitute?
    Thanks so much!

    • SGS Rawkstar Amanda says:

      Hi Anna,

      Allergic to oats + don’t eat tofu? No worries! Swap in another plant-based protein you love! Some of my favorites are chia seeds, hemp seeds, nuts (cashews, almonds, walnuts, hazelnuts) + plant-based protein powders. Learn more about out favorites here…

  24. Karen Chaplin says:

    Hi I’m looking forward to doing your 7 day smoothie plan – but I do have a quick question are the smoothies high in sugar? As fruit has a lot of natural sugars in it I wondered about the content in smoothies and the effect it has on your blood sugar levels

    Thank You Karen

    • SGS Rawkstar Amanda says:

      Hi Karen,

      Great question! Each smoothie has 1.5 cups of fruit in it, and it is recommended that an adult has 1.5 to 2 cups of fruit a day. When you drink 16oz of our green smoothie recipe you will be meeting, or just under your daily intake for fruit. If you feel like that is too much fruit, feel free to do 1 cup of fruit in each smoothie with 1.5 cups of leafy greens. Hope that helps. 🙂

  25. Mildred says:

    Thanks so much for posting how to make meal replacement smoothies!! At the end of the day they’re great and especially if you’ve over eaten during the day or at night and you want to keep it light in the morning,

    Hale to the kale!!

    • SGS Rawkstar Amanda says:

      You’re so welcome, Mildred! Thanks for blendin’ with us! And you’re right! They’re the perfect meal replacement when you want a quick-healthy meal on the go! 🙂

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Discover exactly how to eat to lose weight, gain energy + boost your immune system, naturally.

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!


I lost 10 pounds over the 21 days and I was never hungry! —Carrie Eichens