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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!Meal Replacement Green Smoothie

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.

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.

The Meal Replacement Green Smoothie Guide

Want to turn your own green smoothie recipes into meal replacements? We created a groovy little guide to help you out. Click here to get it now. 

 

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  1. Rachel

    February 27th, 2015 at 8:21 am

    This is one hell of a rawkstar yummy smoothie! Having one for my dinner tonight and will have one tomorrow for a meal before my agility trial!
    Thank you for the rawkstar recipes 🙂

  2. SGS Rawkstar Jessie

    February 27th, 2015 at 10:54 am

    Awesome! Best wishes for your agility trial!

  3. Vanessa

    February 27th, 2015 at 10:35 am

    Can I substitute the rolled oats with steel cut oats? What is the dif between them anyway?

  4. SGS Rawkstar Jessie

    February 27th, 2015 at 10:56 am

    Hey Vanessa.

    Thanks for the comment. Yes you can. Here a link I think you will enjoy: http://www.prevention.com/content/whats-healthier-steel-cut-oats-or-rolled-oats

  5. Angie

    March 3rd, 2015 at 10:03 pm

    The only difference is the way they’re made. They have the same amount of nutrients. Steel cut oats have a lower glycemic index, keeping you full longer. But still, consuming either is healthy either way!

  6. dlfs

    March 5th, 2015 at 4:03 pm

    If you want to use steel cut oats instead of rolled oats, you can put the steel cut oats in your Vitamix/blender first. Run the Vitamix for a few seconds to grind up the oats, then add the rest.

    I make oatmeal for breakfast from steel cut oats by putting 2 heaping Tbs is Vitamix for a few seconds then add 1/3 cup hot milk (microwave) and mix for a few more seconds, then add banana and mix again. Whole process takes about 2 minutes.

  7. Vikky

    February 28th, 2015 at 5:22 am

    I am so glad to see you are including these types of ingredients; I have been a green smoothie girl for years and already include these but I enjoy trying out your specific suggestions. I also include other added ingredients to enhance immunity such as chlorella, spirulina, wheatgrass, elderberry powder, acai powder, moringa, and others. I have been around many sick people this winter at home and work (I work in a hospital); I have not received the flu vaccine due to allergy and I have not gotten sick. I am convinced these are the reason.

  8. SGS Rawkstar Jessie

    March 2nd, 2015 at 10:53 am

    That’s amazing! Cheers!

  9. Elayne

    March 1st, 2015 at 2:41 pm

    Do I need to cook the rolled oat before blending?

  10. SGS Rawkstar Jessie

    March 2nd, 2015 at 10:54 am

    Raw or cooked (and cooled) will work. 🙂

  11. Maja

    March 3rd, 2015 at 2:03 pm

    Hi! I prefer to use spinach for my smoothies rather than kale or other greens, but I have heard that you need to vary your greens and that you shouldn’t eat too much spinach or it could be bad for you. If I was to drink a green smoothie with spinach every day, do you think that could affect me negatively in some way? Love your smoothie recipes! 🙂

  12. SGS Rawkstar Jessie

    March 4th, 2015 at 6:30 am

    Hey Maja,

    Thanks for much for blending with us. We suggest rotating your leafy greens: https://simplegreensmoothies.com/rotate-your-greens Hope that helps.

  13. Ana

    March 4th, 2015 at 2:49 pm

    Hey! I’ve noticed that you never (I think) use regular milk. It’s always almond or water or sth else. Can I use cow milk for my smothies?

  14. SGS Rawkstar Jessie

    March 5th, 2015 at 5:44 am

    Good morning Ana,

    Great question! We’ve talked with a lot of nutritionists and milk isn’t all that it’s been hyped up to be. Dairy is one of the highest diet allergies (and often goes undiagnosed), yet can cause inflammation and infections. And if you aren’t buying organic milk, you’re also getting doses of antibiotics, hormones, etc that can tip your own body out of whack. So we just avoid milk for our family (and opt for almond milk). We get our calcium from plant-based sources mainly— broccoli, spinach and kale.

    It’s definitely a personal choice, and you just have to decide what works best for you and your family.

  15. rob

    March 5th, 2015 at 4:41 pm

    How, specifically, does dairy cause infections?

  16. SGS Rawkstar Jessie

    March 6th, 2015 at 9:03 am

    Hey Rob,

    Does this help: http://www.cdph.ca.gov/HealthInfo/discond/Pages/RawMilk.aspx

  17. Heather

    March 6th, 2015 at 12:54 am

    Hi, I have been trying your green smoothies and I have noticed that I am getting a lot of stomach pain and other stomach complaints after drinking them. I wonder if anyone else has noticed this?

  18. SGS Rawkstar Jessie

    March 6th, 2015 at 9:05 am

    Hey Heather,

    Thanks for reaching out. 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 if your are new, 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).

  19. Rachel

    March 6th, 2015 at 1:50 pm

    Hii! I love your green smoothie recipes! Would you consider your other smoothies snacks? Also, if I wanted to have a smoothie as part of a meal, what do you recommend to add to a smoothie to make it a “full meal”?

  20. SGS Rawkstar Jessie

    March 9th, 2015 at 1:51 pm

    Hey Rachel.

    Great questions. We suggest a meal replacement is 16oz + plant based protein or 8oz as a snack serving size. 🙂

  21. Holly

    March 11th, 2015 at 12:46 pm

    This is so good and very filling. One of my new favorites! Thanks for all the wonderful recipes, I now crave my daily green smoothies! A healthy got to have them addiction : )

  22. SGS Rawkstar Jessie

    March 12th, 2015 at 10:15 am

    It’s a great addiction to have. 🙂 Cheers!

  23. Alexandra

    March 12th, 2015 at 7:08 am

    Hi,

    Just popping in to say how much I love your smoothies.. The only thing that I find rather difficult is the measurements.. I’ve always used metric but it’s a bit of a challenge when I need to convert the ingredients. Maybe you can consider adding the measurements units in metric system?
    Thank you 🙂

  24. SGS Rawkstar Jessie

    March 12th, 2015 at 10:25 am

    Hey Alexandra,

    Does this chart help?

    Spices | Proteins | Superfoods:

    ½ tsp = 2mL
    1 tsp = 5mL
    2 tsp = 10mL
    1 TBSP = 15mL
    2 TBSP = 30mL

    Fruits:

    Mango | Pineapple | Strawberries | Beets | Carrots | Blueberries | Raspberries | Leafy Greens

    1 cup = 250mL
    1 ½ cups = 375mL
    2 cups = 500mL

    Liquids:

    Water | Coconut Water | Coconut Milk | Almond Milk | Fresh Squeezed Juice | Rice Milk

    ½ cup = 125mL
    1 cup = 250mL
    1 ½ cups = 375mL
    2 cups = 500mL

    Grams:

    1 cup of leafy greens = 30g
    2 cups of leafy greens = 60g

  25. Mel

    March 12th, 2015 at 1:55 pm

    Can I substitute the almond butter? I don’t have any right now all I have is PB2 and regular peanut butter.

  26. SGS Rawkstar

    March 13th, 2015 at 8:36 am

    Hi Mel,

    Of course! Peanut butter works great as a substitute for almond butter.

  27. Vale King

    March 13th, 2015 at 3:16 am

    What are rolled oats

  28. SGS Rawkstar

    March 13th, 2015 at 8:38 am

    Hi Vale,

    Rolled oats are traditionally oat oats that have been de-husked, steamed and then rolled into flat flakes under heavy rollers before being stabilized by being lightly toasted.

  29. Kathleen Argueta

    March 13th, 2015 at 11:12 am

    By any chance is there a way of substituting medjool dates for something else?

  30. SGS Rawkstar Jessie

    March 15th, 2015 at 5:24 pm

    Feel free to put medjool dates in place of the banana. 🙂

  31. Lily

    March 23rd, 2015 at 10:26 am

    Hi, is there any way of finding out the nutritional info / calories of these smoothies? Thanks

  32. SGS Rawkstar

    March 23rd, 2015 at 3:36 pm

    Hi Lily,

    Thank you so much for your comment! 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.

    Here you will find beneficial information about all the ingredients found in a glass of green goodness. We hope you use these printable PDF’s to increase essential vitamins and nutrients in your diet.

    https://simplegreensmoothies.com/fruit-and-vegetable-nutrition

  33. Melanie

    March 28th, 2015 at 3:49 pm

    Hi,
    I joined a few dAys ago for the 30 day challenge, but I have not gotten an email yet. I confirmed the initial email. Should I sign up again?

  34. SGS Rawkstar Jessie

    March 29th, 2015 at 10:28 am

    Hey Melanie,

    Please email our team here: https://simplegreensmoothies.com/contact and they will get you set up. 🙂

  35. Melanie

    March 29th, 2015 at 5:21 pm

    Hi,
    Can I replace the the rolled oats with instant oats? I couldn’t find them

  36. SGS Rawkstar

    March 30th, 2015 at 7:43 am

    Hi Melanie,

    Great question! Quick oats have been rolled thinner or steamed a little longer than rolled oats, then ground into small pieces. This makes them quicker to cook, therefore, overall the nutritional value is the same!

  37. Melanie

    March 29th, 2015 at 5:43 pm

    May I use instant oats instead of rolled?

  38. SGS Rawkstar

    March 30th, 2015 at 7:44 am

    Hi Melanie,

    Great question! Quick oats have been rolled thinner or steamed a little longer than rolled oats, then ground into small pieces. This makes them quicker to cook, therefore, overall the nutritional value is the same!

  39. Bee

    April 3rd, 2015 at 1:45 am

    I’ve been eating one to two meal replacement smoothies a day. Any idea on how to make them less sweet? I don’t mind sweet for breakfast or lunch, but I prefer a more mellow taste for dinner. Thanks.

  40. SGS Rawkstar

    April 3rd, 2015 at 8:38 am

    Hi Bee,

    If you’re finding your smoothies too sweet for dinner, try backing off on some of the fruits and adding additional leafy greens or protein in their place. It’s all about finding the right flavor combination for you!

    Cheers 🙂

  41. Terry

    April 5th, 2015 at 2:13 pm

    Can I use frozen spinach in my smoothie?

  42. SGS Rawkstar

    April 6th, 2015 at 8:21 pm

    Hi Terry,

    Frozen spinach from the grocery aisle doesn’t always yield the tastiest results, so we love to free our own leafy greens! Just wash your greens, pat them dry, and place them in an airtight container in the freezer. It’s a great way to keep your greens fresh + your wallet happy! Cheers 🙂

  43. Lisa

    April 7th, 2015 at 2:31 pm

    I’m allergic to tree nuts (including anything with almond or coconut) what would you suggest as a protein supplement for meal replacement?

  44. SGS Rawkstar

    April 8th, 2015 at 4:17 am

    Hi Lisa,

    We love adding chia seeds to our smoothies for a great protein boost! About 5g of protein per ounce! Here are some of our other favorite ways to add protein to our smoothies:

    https://simplegreensmoothies.com/tips/protein

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