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HOW TO MAKE A MEAL REPLACEMENt SMOOTHIE
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Meal Replacement Green Smoothie


A meal replacement green smoothie is a great way to load up on nutrients to fuel you through the day or your next adventure. This is a simple, tasty recipe that will help you make the healthiest fast food out there!

We believe that any time is a great time for a green smoothie.

Breakfast, lunch, dinner, dessert, snack, post workout fuel, late night munchies, etc— you name it! Our bodies have some vicious cravings (and also need) vitamins and minerals all day long. Leafy greens and fresh fruit in a blended smoothie always makes for a great option.

Yet at certain times of day, our body needs different things to thrive.  Let’s take actual meals, like breakfast, lunch and dinner. These meals are super important— and can be easily swapped for a green smoothie. You just have to know the right way to do it, which we talk about below.

Are Green smoothies a meal replacement?

Yep, we drink meal replacement green smoothies all the time. Sometimes it’s because we’re in a hurry and just want to down something asap.  Other times it’s because we’re trying to slim down (usually after the winter smorgasbord). Swapping a meal with a green smoothie can benefit you in these ways:

  • you’ll be more energized thanks to all the fresh, raw ingredients
  • they’re super quick to make and drink
  • less bloating than usual when eating a meal
  • it’ll help with weight loss
5 Plant-based meal replacement smoothie combinations

Is replacing a meal with a smoothie healthy?

The MOST important thing when blending green smoothies as a meal replacement is to include healthy fats AND proteins.

This combo will keep you feeling full and give you the energy you need to cruise right through ’til your next meal or snack. You can learn more about meal replacement boosters (with measurements) in this article, or try one out yourself with this delicious recipe below.

Do green smoothies help you lose weight?

If you swap out a meal (or two) each day with a green smoothie, there’s a good chance you’ll lose weight and also have more energy. This is due to the increase nutrition and decrease in overall calories. Green smoothies are made with nutrient dense foods that curb cravings and keep you full longer.

I have a 7-Day Plant-Based Reset that includes 2 green smoothies a day, plus snacks and meals to help you lose weight, yet more importantly understand how to nourish your body so they weight falls of without ever feeling hungry.

 

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Meal Replacement Smoothie

  • Author: Jen Hansard
  • Prep Time: 5
  • Cook Time: 5
  • Total Time: 10 minutes
  • Yield: 2 servings 1x
  • Category: smoothie
  • Method: blending
  • Cuisine: vegan

Description

Healthy fats and proteins are the way to go if you want to power up with a meal replacement smoothie. This combo of almond butter and rolled oats is a must to keep you feeling full and fuel you ’til your next meal.


Scale

Ingredients

  • 2 cups fresh kale
  • 2 cups almond milk (unsweetened)
  • 2 cups berries
  • 1 banana
  • 2 tablespoons almond butter + ¼ cup rolled oats

Instructions

  1. Blend kale and almond milk until smooth.
  2. Add remaining ingredients, and blend until smooth. Enjoy!

Notes

*Use a frozen fruit to make smoothie cold.

Keywords: meal replacement smoothie, smoothie as a meal, green smoothie meal

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  1. Michelle says:

    Hi there,
    I am just wanting to clarify in regards to the breakfast smoothies we have on the 21 day cleanse. These are used as breakfast so I am assuming they are a meal replacement, are you saying if I was to have another smoothie throughout the day as another meal replacement we should add the boosters or should we also be adding them to the breakfast smoothies from the fast that is the only thing we are having for breakfast. I hope that makes sense.
    Thanks.

    • Heather says:

      I was wondering that as well. I went ahead and made this smoothie this morning and I am going to easily make to my lunch smoothie without snacking. Very filling!

    • SGS Rawkstar Jessie says:

      Hey Michelle + Heather.

      We suggest that if you would like to replace a meal to consume 16oz + plant based protein for any smoothie that you make. This one is even more filling because it include rolled oats. If you would like a snack serving, consume 8oz. Does this answer your question?

  2. lidya says:

    Can I substitute kale with spinach? And substitute almond butter with chasew butter?

  3. Rosario says:

    I’m wondering the same thing, because I have everything at home to make this!

  4. Alpa says:

    I just made this bc I had everything on hand. Oh my goodness, it is very, very yummy. I hope it’s filling too!

  5. Shanna Lawrie says:

    If you’re allergic to nuts how do u replace almond butter?

    • Maya says:

      Shanna, you can use Sunflower seed butter or even tahini I would imagine!

    • D Miller says:

      Coconut butter is delish if you like coconuts and do not have any sensitivity to them. I have not tried sunflower seed butter but I have tried tahini and thought it was really gross. Maybe I just got a bad brand but it was the most expensive one on the shelf at whole foods:-(. Good luck

  6. Christie says:

    I LOVE green smoothies! I love them way more than salads, that’s for sure. I was just wondering what are your thoughts on replacing multiple meals with smoothies rather than just one meal a day? I currently do a smoothie for breakfast, but was thinking I could do a smoothie for breakfast and for lunch, to ensure I get the greens in my system without dreading it (i.e. through a salad ;)).

    • SGS Rawkstar Jessie says:

      Hey Christie.

      This is not a fast or a restrictive diet, so you can eat regular meals during this challenge. We are making healthy lifestyle changes that will last a lifetime! Our goal for you is to drink at least one 2-cup serving green smoothie a day in addition to your regular diet. If you would like, you can replace 1 or 2 meals with green smoothies. If you drink green smoothies as meal replacements, make sure to add a protein boost (plant-based protein powder, nut milk, nut butter), or snack on some nuts or a hard-boiled egg 30-60 minutes after you drink your green smoothie.

  7. Tanayah says:

    Hello, I was wondering how do you make it just for one person? It seems that I have a lot left over and my little boy is slowly getting into the smoothies I have been trying out. He’s still kind of hesitant why it’s so green…So I was wondering how do I just make it for one (myself) =) Thanks!

    • Sunny says:

      I simply use half the ingredient amounts when I make a single serving 🙂

    • Mariska says:

      You could maybe just prepare all the veggies/fruits, minus the liquids, divide it into three (?) equally sized portons and use one with a third of the liquid in the recipes, and then use the other portions later. Not sure if oats and nut butters can be frozen, maybe someone else knows. But it would work for sure with fruit/veggie smoothies. Makes your next smoothies way faster!

      • Mariska says:

        And i forgot to add: put the other two in the freezer….

      • SGS Rawkstar Jessie says:

        Great tips. Tanayah, please half our recipes if you would like one 16oz serving. 🙂

    • Gail says:

      Tanayah

      Try putting your son’s smoothie into a colored glass with a lid and straw so that he can’t see the color.

  8. Linda says:

    Yes, would love the nutritional breakdown. And best mixing tool-I have broken many. Thanks

  9. Rachel says:

    I miss out on so many great things like this due to tree nut allergies. are there any viable substitutions for the almond milk and almond butter?

    • Sarah says:

      Im not allergic to nuts, but I work at a nut-free school, so I usually make my smoothies with coconut milk and either chia seeds or a plain protein powder. Id think they would offer similar protein/healthy fat boosts. While the coconut milk adds a creamier texture, usually I just use water because I’m slightly #lazy haha

    • Beth R says:

      Rachel,

      We have nut allergies at my house. Sunbutter makes a fine substitute for any of the nut butters, and coconut milk works as well, or hemp milk. FYI, unless you have a specific coconut allergy at your house.. it is NOT considered a tree nut, despite the allergy warnings (we have major allergies at my house, so I’m not just spouting info).

  10. Sunny says:

    Yes, please provide nutritional information for your smoothie recipes. How much protein / fiber / fat / carbs / calories / sugar? True, we could all take the time to hunt this information down individually but it would be a great resource to provide your readers with for each recipe. Thanks for all that you do to keep us healthy – I love being a rawstar junkie!!!

    • Sunny says:

      Here’s the break down for the Meal on the Go Smoothie
      Nutrition Facts
      Servings 2.0
      Amount Per Serving
      calories 335
      % Daily Value *
      Total Fat 13 g 20 %
      Saturated Fat 1 g 5 %
      Monounsaturated Fat 2 g
      Polyunsaturated Fat 1 g
      Trans Fat 0 g
      Cholesterol 0 mg 0 %
      Sodium 191 mg 8 %
      Potassium 657 mg 19 %
      Total Carbohydrate 50 g 17 %
      Dietary Fiber 10 g 39 %
      Sugars 22 g
      Protein 10 g 19 %
      Vitamin A 218 %
      Vitamin C 166 %
      Calcium 60 %
      Iron 17 %
      * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

    • SGS Rawkstar Jessie says:

      Thanks Sunny. 🙂

  11. Wendy says:

    Love this.. I have not been a smoothie lover till now thank you …

  12. Nicole says:

    Hi. I was wondering if it would be possible for you to provide nutritional information for your smoothie recipes like this one? How does it equal a meal? How much protein / fiber / fat / net carbs? This would be an awesome tool to better help align smoothies and/or ingredients with our individual dietary needs. Of course we could all take the time to hunt this information down individually but it would be a great resource to provide your readers with for each recipe or per each “boost”. Thanks for your time!

    • SGS Rawkstar Jessie says:

      Thanks for the tip, Nicole. 🙂 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.

  13. YoungLife Coach says:

    I love this one which I already make but never have I added the rolled oats. Will try and share!

  14. Debbie says:

    Do you use a vitamix? I would think everything could be blended all at one time using one.

  15. Mallika says:

    Hi, Do we need to roast and powder the rolled oats or leave it raw

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