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I’m Jen Hansard, mom of two, ultra runner and lover of green smoothies, coffee & tacos. I took my family's health into my own hands while broke and without health insurance...and have helped 1 million+ other families along the way.

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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

meal replacement green smoothie

Meal on the Go Green Smoothie

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


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



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


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


*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. Summer

    February 14th, 2016 at 11:16 pm

    Hi! I’m a 16 year old female. Will this be harmful for my body if I replaced my lunches with smoothies?

  2. SGS Rawkstar

    February 15th, 2016 at 7:37 am

    Hi Summer,

    Thank you so much for reaching out! At 16, instead of using your green smoothie as a meal replacement we suggest adding it to your diet as a healthy option! Reach for a green smoothie as a healthy snack, or addition to a healthy lunch!

    Cheers 🙂

  3. lacey

    February 23rd, 2016 at 9:33 am

    Great post! Thanks for sharing the booster guide. I just have to ask – why the almond milk? So many smoothie recipes call for it and I always wonder why – it’s not cheap and it’s pretty nutritionally void (minus the fortified vitamins). Am I wrong? I usually skip it and blend up a couple of tablespoons of hemp seeds instead. Cheaper, less waste, better nutrition… I’m just wondering if I’m missing something, because so many people are so into it! Thanks 🙂

  4. SGS Rawkstar

    February 23rd, 2016 at 11:37 am

    Hi Lacey,

    Great question! We love blendin’ with almond milk, it’s a great alternative to dairy milk. If you weren’t aware, dairy is the #1 undiagnosed food allergy and can be pretty tough on your digestion. We especially love almond milk for its warm flavor and it’s a pretty rawkin’ source of vitamin E, protein, and fiber. Since it is lactose free it is easily digestible, and its even low in fat and cholesterol free.

    But it’s all about finding what’s best for you + your body! Feel free to switch up our recipes with different liquid bases that fit your taste + nutrition goals!

    Learn more about our favorite liquid bases here…


  5. Javier P

    February 28th, 2016 at 9:33 am

    Good recipe, as someone who is lactose intolerant Almost milk is an awesome substitute and I also add Coconut water to my smoothies with a dab of Agave syrup to add a little sweet to counter the greens.

  6. SGS Rawkstar

    February 29th, 2016 at 11:35 am

    Hi Javier,

    We love reaching for dairy alternatives! As you are well aware dairy can be pretty tough on your digestion! Learn more about our favorite liquid base options here…


  7. Norma

    February 29th, 2016 at 2:40 am

    Your smoothies look delicious and as I am medically on a puréed intake for two weeks I thought I would try them out. However they are for two servings so can I save portion number #2 in the fridge for later or will it deteriorate? My husband won’t drink it. Or should I just halve the recipe and make one portion at a time? Thank you

  8. SGS Rawkstar

    February 29th, 2016 at 11:37 am

    Hi Norma,

    Great question! Our recipes will keep in your refrigerator for up to two days in an airtight container. Adding a small amount of lemon juice will help preserve their green goodness!

    And here’s a quick tip! Turn any of our recipes into the perfect meal replacement by adding protein + healthy fats to ensure you’re fueling your body with a complete meal. Check out our favorite meal replacement booster combos here…


  9. Angie

    March 13th, 2016 at 9:04 am

    Hi! I am new to making smoothies. I am so excited I found your website. You have some great smoothie recipes and also some great information on here. I have a question…I love the idea of adding almond milk to my smoothies. However I work in a childcare center and we are “nut free”. I try not to use dairy. So, would coconut or soy milk work as an alternative to almond milk. Again thanks so much. I really am learning a lot and I am excited about taking the smoothie challenge!

  10. SGS Rawkstar

    March 13th, 2016 at 6:42 pm

    Hi Angie,

    Thank you so much for reaching out! Coconut milk is a great nut + dairy free liquid base option. Just an FYI: though it is high in protein, fiber, and other micronutrients, it is also high in calories and fat. For this reason we recommend using coconut milk as a liquid-base only for special indulgences–maybe for date night desserts. This milk does help to protect your heart, but it will cost you in other areas if used on a regular basis.

    Other great options are rice + hemp milk.

    Personally we avoid adding soy to our recipes. As unfermented soy products can interfere with nutrient absorption and leach nutrients from your body.

    Learn more about our favorite liquid base options here…


  11. Jenny

    March 15th, 2016 at 4:57 pm

    Can I make this smoothie at 2pm and after refridgerating drink it at 8pm? I drink smoothies at 8pm every night when I’m at work, I work shifts

  12. SGS Rawkstar

    March 15th, 2016 at 5:52 pm

    Hi Jenny,

    You can definitely pre-blend your green smoothies! Our recipes will keep in an airtight container in your refrigerator for up to two days. Adding a small amount of lemon juice will help preserve all of their green goodness.

    Also, you can enjoy green smoothies anytime of day. Just be aware that they give you a great natural energy boost, in case you enjoy your smoothie close to bed time.


  13. Andrea

    March 18th, 2016 at 11:49 am

    How many carbohydrates are in the meal replacement green smoothie?

  14. SGS Rawkstar

    March 21st, 2016 at 10:56 am

    Hi Andrea,

    Thank you so much for reaching out. We personally don’t count calories or carbs, 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 this info. Three great resources for tracking calories are Self Nutrition Data, and the phone apps: My Fitness Pal and Lose It.

    Hope this helps!

  15. Janine

    March 28th, 2016 at 12:03 pm

    I’m not a fan of kale. Would replacing it with spinach be just as good?

  16. SGS Rawkstar

    March 28th, 2016 at 6:42 pm

    Hi Janine,

    Not a fan of kale? No worries! We love switching up our leafy greens + spinach is a great substitute. Learn more about our favorite leafy greens here…


  17. Kristina

    April 13th, 2016 at 7:20 am

    If you could come up with one or two smoothies that would be ideal in terms of weight loss what would they be (including additions like coconut oil)?

    I’m doing the 30 day challenge right now, but I think I’d like to try and find 1 or 2 smoothie staples to stick to. My ultimate goal is weight loss and I’m getting a little overwhelmed with information!


  18. SGS Rawkstar

    April 13th, 2016 at 8:27 am

    Hi Kristina,

    Thanks for reaching out! Looking for the perfect weight loss green smoothie? Look no further than our Kiwi Berry Punch! The Kiwi Berry Punch is a low-calorie, nutrient-dense smoothie recipe that combines the best fruits and veggies for an optimal approach to healthy weight loss.


    You may also be interested in reading Jadah’s story and how she reached her weight loss goals by replacing one meal with a green smoothie! Check it out here…


    Please continue to reach out with any questions! We’re always here to help you along your health + wellness journey!

  19. Danielle

    April 24th, 2016 at 8:56 am

    is it possible to use Greek yoghurt instead of milk?

  20. SGS Rawkstar

    April 25th, 2016 at 5:54 pm

    Hi Danielle,

    You can definitely add greek yogurt to your green smoothie for a rawkin’ protein boost! Personally, we avoid adding dairy to our green smoothies as it can be pretty tough on your digestion. But it’s all about finding what’s best for you + your body.

    Even if you’re adding yogurt, we do suggest adding some liquid base to ensure your smoothie blends to creamy perfection. Want to find an alternative to almond milk? Check out our favorite liquid base options here…


    Hope this helps!

  21. Shana

    May 10th, 2016 at 2:00 pm

    How do you feel about using the peanut butter powder? Can that be a reasonable substitute for the almond butter? Not to say I don’t like almond butter cause I LOVE it, but it can be spendy and I have the PB2 on hand. I am new to green smoothies, but so far have fallen in love with them. I would like to start using them to replace a meal to help with weight loss.

  22. SGS Rawkstar

    May 10th, 2016 at 5:39 pm

    Hi Shana,

    Thanks for reaching out! You can definitely reach for peanut butter powder in place of almond butter. Peanut butter + almond butter occupy similar niches in a healthy diet, and can often substitute for the other in most recipes! We love nut butter made from almonds because it contains more vitamin E and iron than peanut butter, but we love both!


  23. Angelle

    May 19th, 2016 at 7:36 am

    When you say 2 cups of greens, loosely or do you pack it like brown sugar?

  24. SGS Rawkstar

    May 20th, 2016 at 6:30 am

    Hi Angelle,

    We can’t get enough of our leafy greens so we suggest tightly packing them when measuring. Curious how Jen + Jadah measure their greens? Check out this video of them blending here…



  25. Mj

    June 8th, 2016 at 6:50 pm

    Do you cook the oats first?

  26. Mj jones

    June 8th, 2016 at 6:51 pm

    Do you cook the oats?

  27. SGS Rawkstar

    June 9th, 2016 at 7:46 pm

    Hi MJ!

    I personally add my oats raw, but if you find your blender does a better job using cooked oats, then by all means go for it!

    Cheers :).

  28. Bri

    June 11th, 2016 at 11:20 pm

    How many smoothies a day are reccomended? I would like to substitute breakfast for one and also have it as a go to for a healthy snack throughout the day.

  29. SGS Rawkstar

    June 13th, 2016 at 1:50 pm

    Hi Bri!

    Thanks for reaching out! We usually have 1-2 servings of green smoothie every day :). If you’re blendin’ solo, totally feel free to blend a full recipe (which serves 2), have one serving for breakfast, and then keep the second serving as a snack! When using your smoothie as a meal replacement, just be sure to add some healthy fat + protein. Here are some of our favorite combos!


    Hope that helps! Cheers :).

  30. Nancy

    June 28th, 2016 at 8:15 pm


    I would like to replace my dinner with a green smoothie, is this recommended?

  31. SGS Rawkstar

    June 29th, 2016 at 1:21 pm

    Hi Nancy!

    Thanks for reaching out! You can absolutely use your smoothie as a dinner replacement :). Just be sure to add some healthy fat + protein to keep you fuller longer + help your body thrive. Here are some of our favorite combos!


  32. cathy

    July 14th, 2016 at 9:53 am

    I love your smoothies! I’m hoping to begin to make them into meal replacements (for me and my husband)! Can I take any of your recipes and add the booster combos, or are there certain smoothies that work better ?
    Thanks so much!

  33. SGS Rawkstar

    July 15th, 2016 at 9:53 am

    Hi Cathy!

    Thanks for reaching out! Feel free to add the boosters to any of our smoothie recipes :). It’s all about making it work for you!


  34. Inbal

    November 15th, 2016 at 2:39 am

    I made this receipe (very) late last night and it was a beatiful purple and delicious. I immediately sealed it in a bottle and kept in the fridge for an early lunch today. When I opened it the smoothie was grey and lacked any flavour!
    I remember reading here that you can keep the smoothies up to two days in the fridge…does this receipe just doesn’t keep well or did something go wrong?


  35. SGS Rawkstar

    November 16th, 2016 at 11:45 am

    Hi Inbal,

    You’re right our recipes will keep in your refrigerator for up to two days in an airtight container. We suggest not judging a stored smoothie until you give it a good shake, as separation is completely natural, as our recipes are free of any yucky additives, preservatives, or stabilizers.

    Hope this helps!

  36. Theresa L Gonzales

    January 8th, 2017 at 11:50 am

    I need simple 7 simple easy healthy smoothie ideas for Breakfast an 7 for Lunch. I’m going through major dental work an will be on a liquid diet for 7 days. Please help. I do own your book ” Simple Green Smoothies ” but not sure which ones to choose . I don’t mind eating the same thing if I have to. I’m looking for quick an easy healthy please. Dinner I will be eating soups, so I just need the Breakfast an Lunch meals.

  37. SGS Rawkstar

    January 11th, 2017 at 8:20 am

    Hi Theresa,

    Oh no! We’re so sorry to hear of your upcoming dental work, no fun!! Need help making your Simple 7 smoothies into a meal replacement? Check out Simple 7: LEAN + GREEN, it’s the perfect guide to turn your green smoothies into a nutrient-packed meal replacement!


  38. Nancy

    January 16th, 2017 at 11:25 am

    Can I have green smoothie for breakfast, lunch and dinner.

  39. SGS Rawkstar

    January 18th, 2017 at 6:27 pm

    Hi Nancy,

    We suggest replacing 1-2 meals with a green smoothie. Just remember to add protein + healthy fats to ensure you’re fueling your body with a complete meal. Learn more about our favorite meal replacement booster combos here…


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