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PLANT BASED MEAL PLANNER

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 crave (and need) vitamins and minerals all day long. Leafy greens and fresh fruit in a blended smoothie always makes for a great option.

Meal Replacement Green Smoothie

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.

Green smoothies as 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

Meal Replacement Green Smoothie Boosters

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.

berry kale meal replacement green smoothie

 

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meal replacement green smoothie

Meal on the Go Green Smoothie

  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 2 servings 1x

Description

Healthy fats and proteins are the way to go if you want to power up with a meal replacement green smoothie. This combo of almond butter and rolled oats is a must to keep you feeling full and fuel you ’til your next meal. // serves 2


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.

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  1. Mallika

    February 26th, 2015 at 6:31 am

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

  2. SGS Rawkstar Jessie

    February 26th, 2015 at 3:04 pm

    Hey Mallika. Feel free to cook the oats (then chilled) or raw. 🙂

  3. Debbie

    February 26th, 2015 at 7:04 am

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

  4. SGS Rawkstar Jessie

    February 26th, 2015 at 3:05 pm

    Yes, Vitamix can handle it all as once. 🙂

  5. YoungLife Coach

    February 26th, 2015 at 9:19 am

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

  6. SGS Rawkstar Jessie

    February 26th, 2015 at 3:05 pm

    Cheers! Thanks for trying!

  7. Nicole

    February 26th, 2015 at 9:22 am

    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!

  8. SGS Rawkstar Jessie

    February 26th, 2015 at 3:06 pm

    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.

  9. Wendy

    February 26th, 2015 at 9:26 am

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

  10. SGS Rawkstar Jessie

    February 26th, 2015 at 3:07 pm

    That’s wonderful!

  11. Sunny

    February 26th, 2015 at 9:36 am

    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!!!

  12. Sunny

    February 26th, 2015 at 10:14 am

    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.

  13. SGS Rawkstar Jessie

    February 26th, 2015 at 3:11 pm

    Thanks Sunny. 🙂

  14. Rachel

    February 26th, 2015 at 9:41 am

    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?

  15. Sarah

    February 26th, 2015 at 9:56 am

    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

  16. Beth R

    February 26th, 2015 at 11:12 am

    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).

  17. SGS Rawkstar Jessie

    February 26th, 2015 at 3:10 pm

    Thanks, Sarah + Beth, those are great tips for Rachel. 🙂

  18. Linda

    February 26th, 2015 at 9:44 am

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

  19. Tanayah

    February 26th, 2015 at 9:54 am

    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!

  20. Sunny

    February 26th, 2015 at 10:16 am

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

  21. Mariska

    February 26th, 2015 at 12:02 pm

    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!

  22. Mariska

    February 26th, 2015 at 12:03 pm

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

  23. SGS Rawkstar Jessie

    February 26th, 2015 at 3:09 pm

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

  24. Gail

    February 26th, 2015 at 5:20 pm

    Tanayah

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

  25. Christie

    February 26th, 2015 at 10:28 am

    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 ;)).

  26. SGS Rawkstar Jessie

    February 26th, 2015 at 3:08 pm

    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.

  27. Shanna Lawrie

    February 26th, 2015 at 11:37 am

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

  28. Maya

    February 26th, 2015 at 12:41 pm

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

  29. SGS Rawkstar Jessie

    February 26th, 2015 at 3:08 pm

    Great tips, Maya!

  30. D Miller

    February 27th, 2015 at 5:57 am

    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

  31. Alpa

    February 26th, 2015 at 11:49 am

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

  32. SGS Rawkstar Jessie

    February 26th, 2015 at 3:07 pm

    YAY! Glad you enjoyed it!

  33. Rosario

    February 26th, 2015 at 2:54 pm

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

  34. SGS Rawkstar Jessie

    February 26th, 2015 at 3:07 pm

    What are you wondering, Rosario?

  35. lidya

    February 26th, 2015 at 3:33 pm

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

  36. SGS Rawkstar Jessie

    February 27th, 2015 at 10:46 am

    Yes & Yes, those are both great substitutions.

  37. Michelle

    February 26th, 2015 at 3:37 pm

    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.

  38. Heather

    February 27th, 2015 at 6:33 am

    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!

  39. SGS Rawkstar Jessie

    February 27th, 2015 at 10:50 am

    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?

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