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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!

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.



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


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.



  • 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.

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

4 More Meal Replacement Smoothie Recipes


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  1. Kevin

    December 20th, 2015 at 11:06 pm

    What’s good for a diabetic.need low sugar and low carbs.

  2. SGS Rawkstar

    December 27th, 2015 at 12:15 pm

    Hi Kevin,

    Thank for reaching out to us. Since we are not doctors or nutritionists, we suggest that any member of community with health concerns to speak to their healthcare provider to confirm that green smoothies and the natural sugars are okay for their eating plan. Here is a link to our favorite low sugar fruits.


    Hope that helps.

  3. Esbee

    January 4th, 2016 at 3:53 pm

    What’s the difference between rolled oats and quick oats? Can I use either in the smoothie?

  4. SGS Rawkstar

    January 5th, 2016 at 11:08 am

    Hi Esbee,

    Great question! The difference between steel-cut, rolled, and quick oats is simply how much the oat groat has been processed. Rolled oats look like flat, irregularly round, slightly textured discs. When processed, the whole grains of oats are first steamed to make them soft and pliable, then pressed to flatten them. Quick oats, also known as instant oats are the most processed of the three oat varieties. They are pre-cooked, dried, and then rolled and pressed slightly thinner than rolled oats. You can use instant + rolled oats interchangeably, and have similar nutritional value.

    Hope this helps!

  5. Gabrielle

    January 4th, 2016 at 5:08 pm

    How many calories are in this smoothie?

  6. SGS Rawkstar

    January 5th, 2016 at 11:02 am

    Hi Gabrielle,

    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.

  7. M

    January 6th, 2016 at 10:19 am

    I just made my first smoothie. I made it without the nut butter did I miss a key nutrient or something.

    Really enjoyed it, can’t believe I’m full after one glass.

  8. SGS Rawkstar

    January 6th, 2016 at 3:01 pm

    Hi M,

    Great question! We love adding almond butter + oats to this recipe because it fuels your body with the perfect combination of protein + healthy fats! Some great substitutes for nut butter in this recipe would be chia or flax seeds.

    Or try one of these combinations!


    Hope this helps!

  9. Pierre

    January 10th, 2016 at 7:13 pm

    Just to be clear, the oats are raw right? You don’t cook them first. Sorry for the silly question , new to smoothies

  10. SGS Rawkstar

    January 11th, 2016 at 5:16 pm

    Hi Pierre,

    That’s actually up to you! You can add dry oats, soaked oats, or even cooked oats to your smoothie. We usually
    recommend adding 2 tablespoons of dry oats or 1⁄4 cup of cooked oats to any green smoothie recipe. While cooked oats will take longer to prepare they create the creamiest smoothie, while you may find some grit when blending dry oats.

    Let us know what you decide!

  11. Debbie

    January 17th, 2016 at 8:18 am

    hi – I purchased your bookand regret not buying the hard-copy of your book. Barnes and Noble does not support PC’s or Macs for ebooks any longer.

  12. SGS Rawkstar

    January 21st, 2016 at 11:14 am

    Hi Debbie,

    Oh no! We’re so sorry to hear that. Are you no longer able to access your copy? If so, we suggest reaching out to their customer service department. Here is their contact information…


  13. Sarah

    January 20th, 2016 at 4:59 pm


    I saw that you could add chia seeds and oats to the smoothie if you’re making it a quick meal on the go, could you possibly do chia seeds and some whole fat plain greek yogurt, just as an alternative??

  14. SGS Rawkstar

    January 21st, 2016 at 11:16 am

    Hi Sarah,

    Of course you can! When using your green smoothie as a meal replacement we suggest adding protein + healthy fats to ensure you’re fueling your body with a complete meal. Chia seeds and plain greek yogurt are two rawesome options. We personally don’t add dairy to our green smoothies, but it’s all about what works for you + your body.

    For more ideas, check out more of our meal replacement booster combos here…


  15. ChristmasPi

    January 20th, 2016 at 8:46 pm

    I’ve never enjoyed green smoothies but I thought I would give this one a try. With all due respect, I didn’t enjoy it very much, but that’s me.

    I did however amend this recipe based upon another smoothie that I drink.

    1 cup of uncooked oats
    2 cups milk
    2 cups spinach
    3 cups strawberries

    This tasted not to bad and the strawberries masked the spinach.

    I had two questions:

    1. I know you say have protein with each meal. Would the oats provide enough protein in this drink?

    2. Would this quantity of strawberries cause any risk of high blood sugar or diabetes?

    Thank you

  16. SGS Rawkstar

    January 21st, 2016 at 11:22 am

    Hi ChristmasPi,

    Thank you so much for reaching out and taking the time to share your feedback! You’re right on, we suggest adding protein + healthy fats when using your green smoothie as a meal replacement. The combination of almond butter and oats in this recipe will ensure you’re fueling your body with the right nutrients and that your stomach is full and satisfied! Are you extra active? Then you might want to add additional protein in addition to your green smoothie such as a hard boiled egg, handful of nuts, or a side of lean protein. It’s all about knowing your body.

    Check out more of our meal replacement booster combos here…


    Worried about the natural sugars in our recipes? Each smoothie has 3 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 2 cups of fruit in each smoothie with 3 cups of leafy greens.



    Hope that helps. Reach out with any questions!

    Cheers 🙂

  17. claire

    February 8th, 2016 at 4:19 pm

    I tried this smoothie I enjoyed it but next time I would have it with water instead of almond milk. But it was yummy

  18. SGS Rawkstar

    February 9th, 2016 at 7:04 am

    Hi Claire,

    Thanks for reaching out + letting us know. We love switching up our liquid bases! Learn more about our favorites here…


  19. sadia ali

    February 11th, 2016 at 1:46 pm

    I need green smoothe recipe plez

  20. SGS Rawkstar

    February 11th, 2016 at 5:10 pm

    Hi Sadia,

    Thank you so much for reaching out! Looking for green smoothie recipes? We’ve got you covered! Check out our recipe page here…


    Want even more? Join our 30-Day Green Smoothie Challenge (it’s FREE)! We share 30 days of green smoothie recipes, along with weekly shopping lists! Our next challenge kicks off on April 1st!!


    Still not enough? Check out our new book! We’re sharing over 100 green smoothie recipes!!



  21. 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?

  22. 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 🙂

  23. 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 🙂

  24. 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…


  25. 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.

  26. 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…


  27. 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

  28. 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…


  29. 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!

  30. 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…


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