We believe that any time is a great time for a smoothie, especially when you’re trying to turn it into a meal replacement.
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 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
3 Steps to turn a green smoothie into a meal
The key to replacing meals with green smoothies is including healthy fats AND proteins. Healthy fats and proteins are the way to go if you want to power up with a green smoothie meal replacement. This combo will keep you feeling full and give you the energy you need to cruise right through ’til your next snack or meal. Below are our favorite options for green smoothie meal replacement boosters:
Step 1 : Pick a Plant-Based Protein
Plant-based proteins keep your body full and give you tons of energy. They also help repair your muscles, which is perfect for that post-workout buzz. Oh, kale to the yeah!
- Hemp hearts
- Chia seeds
- Plant-based protein powder
- Rolled oats
- Tofu
Step 2 : Pick a Healthy Fat
Healthy fats protect your heart, keep your energy levels up, boost metabolism, and lower bad cholesterol levels. So please don’t skip the fats. They’re actually really, really good for you! And these ingredients below make your green smoothies extra creamy.
- Avocado
- Coconut oil (or mct oil)
- Almond butter
- Chia seeds (yep, here they are again! These babies are loaded with healthy fats and protein, making them a great everyday booster)
Part 3 : Put ’em together and this is what you get…
Healthy Fat + Plant-based Protein = Meal Replacement Boosters
Green smoothies are the perfect fast food and adding these boosters will save you tons of time in the kitchen and keep you away from any drive-thru food that will wreck havoc on your body. We want you to be healthy and strong!
Use one of these meal replacement booster combos in your next green smoothie. The boosts are measured to work with our plant-based green smoothie recipes you can find throughout the blog here.
- #1: 2 tbs chia seeds + 2oz silken tofu
- #2: 2 tbs hemp hearts + ¼ avocado
- #3: 2 tbs plant-based protein powder + 1 tbs coconut oil
- #4: 1 tbs almond butter + 2 tbs rolled oats
- #5: 2 tbs chia seeds + 1 tbs coconut oil
You can find all of these ingredients at your local store, or even order a few online. Amazon is a perfect place to stock up on hemp hearts, plant-based protein powders, coconut oil, and chia seeds.
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 smoothies help you lose weight?
If you swap out a meal (or two) each day with a smoothie, there’s a good chance you’ll lose weight and also have more energy. This is due to the increased nutrition and decrease in overall calories. What’s even better than a smoothie is a green smoothie. When you add in leafy greens you’re adding fiber and phytonutrients… yet very few 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.
Print
Meal Replacement Smoothie
- Prep Time: 5 minutes
- Total Time: 5 minutes
- Yield: 1 smoothie 1x
- Category: smoothie
- Method: blending
- Cuisine: american
- Diet: 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.
Ingredients
- 1 cup fresh kale
- 1 cup almond milk (unsweetened)
- 1 cup berries
- 1/2 banana
- 1 tablespoons almond butter + 2 TBS rolled oats
Instructions
- Blend kale and almond milk until smooth.
- Add remaining ingredients, and blend until smooth. Enjoy!
Notes
*Use a frozen fruit to make smoothie cold.
Keywords: smoothie as a meal
Hi! I’m a 16 year old female. Will this be harmful for my body if I replaced my lunches with smoothies?
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 🙂
I need green smoothe recipe plez
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…
https://simplegreensmoothies.com/recipes
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!!
https://simplegreensmoothies.com/30-day-challenge
Still not enough? Check out our new book! We’re sharing over 100 green smoothie recipes!!
https://simplegreensmoothies.com/book
Cheers!
I tried this smoothie I enjoyed it but next time I would have it with water instead of almond milk. But it was yummy
Hi Claire,
Thanks for reaching out + letting us know. We love switching up our liquid bases! Learn more about our favorites here…
https://simplegreensmoothies.com/liquid-base
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
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…
https://simplegreensmoothies.com/tips/green-smoothie-meal-replacement
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.
https://simplegreensmoothies.com/low-sugar-fruits
https://simplegreensmoothies.com/fruit-and-vegetable-nutrition
Hope that helps. Reach out with any questions!
Cheers 🙂
Hi!
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??
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…
https://simplegreensmoothies.com/tips/green-smoothie-meal-replacement
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.
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…
https://help.barnesandnoble.com
Just to be clear, the oats are raw right? You don’t cook them first. Sorry for the silly question , new to smoothies
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!
Hi,
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.
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!
https://simplegreensmoothies.com/tips/green-smoothie-meal-replacement
Hope this helps!
How many calories are in this smoothie?
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.
What’s the difference between rolled oats and quick oats? Can I use either in the smoothie?
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!
What’s good for a diabetic.need low sugar and low carbs.
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.
https://simplegreensmoothies.com/low-sugar-fruits
Hope that helps.
I have sensitivities to oats, what would be a good substitute for them in this recipe?
Hi Jamie,
We’ve got you covered! We love oats for the boost of protein they add to our favorite recipes, so substituting chia seeds, almonds, almond butter or hemp protein are all great options!
Learn more about our favorite plant-based protein options here…
https://simplegreensmoothies.com/tips/protein
Cheers 🙂
is it better to make green smoothies with water or almond milk? What the benefit between the two as far as weight loss?
Hi Yvonne,
We love blendin’ with both almond milk + water. Almond milk is a lactose-free, warm flavored liquid that will provide you with vitamin E, protein, and fiber. Since it is lactose free it is easily digestible, and its even low in fat and cholesterol free. If possible, find an unsweetened kind of almond milk to stay away from the high amounts of sugar. Its a great base for those fall months!
Water is essential for your body, and its simply good for you. Use water in your smoothies when you are looking for an easy, cheap, and simple base for your smoothie.
https://simplegreensmoothies.com/liquid-base
Can i use this to replace my dinner?
Hi Frida,
Of course! Just know, your green smoothie will give you a great energy boost, similar to a cup of coffee – In case you plan on enjoying your Meal Replacement Green Smoothie late at night. Want to make other green smoothie recipes the perfect meal replacement? Check out our favorite meal replacement booster combos here…
https://simplegreensmoothies.com/tips/green-smoothie-meal-replacement
Can I substitute the kale for spinach?
Hi Anisha,
Of course! We love switching up our leafy greens! Learn more about our favorites here…
https://simplegreensmoothies.com/rotate-your-greens
Can I replace the expensive and harder to find almond butter, with the cheaper peanut butter?
Hi Ian,
Of course! 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!
Hi, I am after ideas (that don’t contain banana), that I can make up and drink later when I get to work
Thanks
Leanne
Hi Leanne,
Not a fan of bananas? No worries! We’ve got you covered. Some great banana substitutes are mango, pear, papaya, unsweetened applesauce, fresh dates, and avocado (won’t add sweetness, but will add the creaminess we love from bananas).
Check out our favorite banana-free recipes here…
https://simplegreensmoothies.com/green-smoothie-recipes/banana-free-green-smoothie-recipes
can i use coconut milk instead of almond milk
Hi Tinaa,
Of course! We love switching up our liquid bases! Check out our other favorites here…
https://simplegreensmoothies.com/liquid-base
hihi,
I am new to smoothies. When you say 2 cups of kale, roughly how many grams is that? And I do not like almond butter, is there anything I can replaced with?
Hi Jaz,
Thanks for blendin’ with us! 2 cups of leafy greens = 60g. Not a fan of almond butter, no worries! Swap in another nut or seed butter you enjoy more!
Cheers 🙂
Hi there!
I would like to try one of your green smoothie recipes to help my skin get clearer and healthier. Could you suggest something? I am allergic to nuts, but oils (coconut is ok) and nut butters. Seeds are ok.
Help!
Hi Ritz,
YES! Try my favorite recipe our SPA Skin Cleanser green smoothie! It’s packed with nutrients + healthy fats for beautiful skin!
https://simplegreensmoothies.com/green-smoothie-recipes/spa-skin-cleanser
Also, check out our post on 5 tips for glowing skin here…
https://simplegreensmoothies.com/healthy-living/simple-ways-get-glowing-skin
Cheers 🙂
Can I replace the oats with protein powder vega one and also replace the almond butter with PB2 powder?
Hi JV,
Of course! It’s all about what works best for you!! And swapping in protein powder + PB2 makes this recipe still the perfect meal replacement green smoothie!
Cheers 🙂
Can you put smoothies in the freezer in mason jars ? Or will the glass break?
Hi there!
My husband and I are diving into green smoothies. I like the idea of the meal replacement smoothies. He however, is under the impression that all the sugar from the fruit (we followed your recipe as a guide.) is too much and we should avoid using fruit in the smoothies. How can I explain to him that the sugar in the fruit isn’t all bad and the health benefits from fruit.
Thanks,
Angel
Hi Angel,
Worried about the sugar content of our green smoothies? Our smoothie recipes make about 4-5 cups (32oz – 40oz). 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, turn our Simple Green Smoothie Formula upside down + blend 2 cups of fruit in each smoothie with 3 cups of leafy greens. Hope that helps. 🙂
https://simplegreensmoothies.com/low-sugar-fruits
https://simplegreensmoothies.com/fruit-and-vegetable-nutrition
Found your site through my hunt for decent nutrition while on a no-chewing diet; your recipes look fabulous! Ah, braces and bite spacers, how I can’t wait for you to be over with. My biggest challenge with the recipes is the sheer amount if travel, both domestic and international. Suggestions welcome!
Hi Heather,
Oh no! We hope this time passes quickly for you! But we’re happy to hear you found us in this busy internet world! Travel + eating healthy can be tough, especially when you’re limited to liquids. Did you know Jadah travels everywhere with her blender? While a Blendtec like Jadah’s might be bulky if you’re trying to pack light, compact + stick blenders are perfect for blendin’ on the go. Here are a few of our favorites…
https://simplegreensmoothies.com/blenders/options
Also, green smoothies will keep in the fridge for up to two days in an airtight container. So blend beforehand + take one on the road! We’ve heard from our SGS community that several members have had success pre-blending their smoothies, freezing, + then thawing when you’re ready to enjoy (even while camping!). Just know separation is normal, so give your green smoothie a quick shake before enjoying!
Looking for more meal replacement ideas while braces + bite spacers on in place? Check out our post here…
https://simplegreensmoothies.com/tips/green-smoothie-meal-replacement
Hope these tips help!
Have you ever tried to make your smoothies in larger batches and freeze in containers to eat during the week?
Hi Adam,
Great question! You can definitely freeze your blended green smoothie (we suggest adding a small amount of lemon juice), + store in the freezer. When you’re ready to enjoy simply thaw in the fridge overnight. Separation is natural, so give your smoothie a quick shake before enjoying.
Looking for other ways to save time in the morning? We love using our freezer to help prep our green smoothies. Learn more here…
https://simplegreensmoothies.com/tips/make-ahead-smoothie-prep
This looks so yummy and perfect for this new diet program im starting! 🙂 I just have one little question, whats the calorie count for 1 serving?
Hi Jessica,
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.
Learn more about using your green smoothie as a meal replacement here…
https://simplegreensmoothies.com/tips/green-smoothie-meal-replacement
Hi Ladies
I would love to join your 30 day green smoothie challenge except I can’t have strawberries. What’s a great sweet alternative? Also would love to have my kid do it but she hates smoothies that leave a seedy feeling. Any suggestions would be great as I’m stuck on what to do.
Hi Catherine!
Thank you so much for reaching out! Raspberries, blackberries, and cherries are all great substitutes for strawberries, but feel free to swap in any fruit you + your daughter enjoy! Cherries are the least “seedy” of the three, but some other non-seedy fruits you can add are mangoes, peaches, and pineapple.
Here are some of our favorite tips for getting your little Rawkstar on board, as well:
https://simplegreensmoothies.com/green-smoothies-for-kids/10-green-smoothie-tips-for-kids
Cheers!
Hi
I want to start including smoothies into my diet. I have a terrible diet and I overeat. If I replace breakfast and dinner with a smoothie and then have a proper lunch would this be enough? I plan on using hemp protein or pea protein in the smoothies.
Thanks
Hi Claire,
Adding a green smoothie to your diet is the perfect way to begin healthy lifestyle changes that will last a lifetime! Cheers to being awesome + taking the first step!
Looking to use green smoothies as a meal replacement? Rawesome! You can substitute 1-2 meals with a delicious + nutritious green smoothie! Simply find your favorite green smoothie recipe + add healthy fats + protein to ensure you’re getting a complete meal. Learn more about our favorite meal replacement booster combos here…
https://simplegreensmoothies.com/tips/green-smoothie-meal-replacement
Reach out with any questions! We’d love to hear from you + help as you begin your health + wellness journey!
Cheers 🙂
Would this smoothie last for a few hours in the fridge? At my job I’m constantly on my feet and I almost never have a chance to take a lunch break. More often than not I don’t eat until I get home 9 hours later. I figured it could take this along and drink it halfway through my shift.
Hi Sarah,
Great question! Our green smoothies will keep in the fridge for up to two days. If you’re planning on storing your pre-blended smoothie, add a small amount of lemon juice to help preserve all of its green goodness. And separation is natural, so give your smoothie a quick shake before enjoying!
Hope our green smoothies help you get through the work day!
Hi. Our family is enjoying our green smoothies. I am wondering….for a meal replacement green smoothie, can I blend whole almonds instead of almond butter? Also, is the 1/4 cup of rolled oats you suggest, uncooked?
Hi Christine,
Yay! We love hearing your family is enjoying blending green smoothies! Of course you can blend almonds right into your smoothie. We suggest soaking your almonds in water with a little bit of lemon juice prior to blending. Soaking will help soften your almonds, and the lemon juice helps your body absorb all of the almonds nutritional benefits!
We love blendin’ with raw + cooked oats! We usually recommend adding 2 tbs dry oats, or 1/4 cup cooked oats to any green smoothie recipe.
Cheers 🙂
I love your smoothie recipes! My question is for a friend. Her husband has stage 4 cancer and he cannot eat regular food or liquids. She was beside herself trying to think of a way she could feed him thickened liquids. Then I remembered your site and all the recipes you have. Can you offer any suggestions as to which smoothies would be best for him? She is so afraid he will not be able to get all the nutrients he needs. Thanks in advance.
Hi Lori,
Thank you so much for reaching out! We are so sorry to hear about your friend’s husband. Sending them plenty of warm hugs + healing vibes. While we’re not doctors or nutritionists carrots, raspberries, cantaloupe, beets, green tea + kale, are known for their cancer fighting properties.
https://simplegreensmoothies.com/tips/carrots
Have you seen Amanda + Matt’s Cancer Fighting story?
https://simplegreensmoothies.com/why-i-blend/matt-and-amanda
Hello, I am new to your site and LOVE it! I have a question regarding my low carb diet with your smoothies. I’m in the first stages of the Atkins WOE, the Induction phase, and can’t really eat fruit at this time. Is there a green smoothie in existence that doesn’t have the fruit? Bananas are high in sugar, a big no-no for me.
Hi Vicky,
We love adding fruits to our recipes, it ensures they taste great + are sweetened naturally, so we don’t have many recipes without them. We do love blending, spinach, celery, tomatoes, water + a little bit of lemon…it’s the perfect “pick-me-up”!
Hi! Great tips and website! I’m allergic to Bananas and have always been bummed to see them in almost every smoothie recipe out there. What is the best fruit substitute that offers the same consistency? Can’t do pineapples or raspberries either. Thanks so much!!!
Hi Liz,
Allergic to bananas, no worries, we’ve got you covered! Some great banana substitutes are:
Mango
Papaya
Pear
Chia seeds
Fresh dates
Nut Butters
Unsweetened applesauce
Avocado (won’t add the sweetness, but will definitely add the thick and creamy texture)
https://simplegreensmoothies.com/green-smoothie-recipes/banana-free-green-smoothie-recipes
Can’t have pineapples or raspberries either. We love replacing pineapples with orange, grapefruit, + mango. And we reach for strawberries, blueberries, + cherries when we don’t have raspberries on hand.
Hope this helps!
Hello! I also can’t have bananas and pineapples, so thank you for this list of substitutes! My question is this: when I substitute pears or mango or chia seeds for the bananas, is it an even substitution? 1/2 cup mango for 1/2 cup banana? How much of thechia seeds would I use to replace the banana?
Hi Emily,
Great questions! When substituting other fruits for banana, it’s an even trade. Half an avocado, 4 tbs of chia seeds, or 2 tbs of almond butter will also do the trick! Looking for the creamy consistency of bananas, definitely reach for avocados!
Can’t do pineapples or raspberries? Orange, grapefruit + mango are great pineapple substitutes. And swap in another berry or cherries in place of raspberries.
Hope this helps!
Hello I have only just found this site and it’s great! Do you have any other meal replacement recipes? Also could I make up larger batches of these smoothies and freeze them?
Hi Clare,
Welcome, we’re so excited you found us! You can turn any green smoothie into the perfect meal by adding any of our meal replacement boosters! Check them out here…
https://simplegreensmoothies.com/tips/green-smoothie-meal-replacement
Also, some people love to freeze pre-blended smoothies, while others enjoy blending them fresh each day. It’s all about what works for you. If you freeze your blended smoothie, we suggest thawing them in the fridge overnight. And separation is natural, so just give your smoothie a quick shake before enjoying!
I tried this smoothie and really liked it. It actually flowed out of my mixer cup easier than the smoothies I mix with water and greek yogurt. I add some more vegetables to it. Throw in some carrots, maybe a half a cucumber. Maybe even some celery- all in small amounts.
Hi Carl,
Great additions! We love blendin’ with vegetables! Check out our recipes with root vegetables here…
https://simplegreensmoothies.com/tips/root-veggies
Hi
I’ve just discovered your site and my brother and I have signed up for the 30 day challenge.
I wanted to ask, I suffer from really bad ibs and would like advice on what smoothies are the best to help with this problem. I’m also
allergic to gluten.
Hi Kirty,
Thanks for reaching out! We’re so excited to have you + your brother joining us for our July 30-Day Challenge. We’re green smoothie lovin’ rawkstars all right, but we’re not doctors or nutritionists. We suggest you talk with your doctor about any health concerns— I’m sure they can help you decide what is best for you and your body.
Cheers to health + happiness!
Love this smoothie! I added two scoops of protein power, is that going to be too much sugar/carbs/etc on top of the rest of the recipe if I’m trying to lose weight? Thanks!
Hi Allie,
We’re so happy to hear you enjoyed this recipe! If you’re planning on adding protein powder to your meal replacement smoothie, we suggest removing the rolled oats, as the powder will replace the protein + healthy carbs you’re receiving from them. If you’re interested in other healthy fat + protein combinations for your meal replacement smoothies, check out our blog post here…
https://simplegreensmoothies.com/tips/green-smoothie-meal-replacement
Hi,
I am elergic to oats so is there anything that can be a good substitute for them? If so, what?
-kaela
Hi Kaela,
Of course! Swap out the oats + almond butter in this recipe for another meal replacement booster. Check out some of our favorite combinations here…
https://simplegreensmoothies.com/tips/green-smoothie-meal-replacement
Hi
I just found the site and absolutely love it
I am allergic to peanuts and nuts so for this Recipe i need to replace that but with what would you recommend
Thanks
Daphne
Hi Daphne,
Thank you so much for reaching out! We love including nut butter in this recipe because it’s loaded with healthy fats and fiber, and when combined with oats, it’s makes this smoothie the perfect meal replacement! But not to worry, it’s not the only healthy fat + protein combination you can include in your meal replacement smoothie. Check out our favorite green smoothie meal replacement boosters here to use in place of this recipe’s nut butter + oats pairing…
https://simplegreensmoothies.com/tips/green-smoothie-meal-replacement
I just found your site this weekend and can’t wait to try the smoothies. I tried this one this morning! I didn’t have any kale, so I subbed spinach and it was delicious! My 5 year old son wanted to try it and loved it too! Thanks for the recipes, we can’t wait to try more!
Hi Jenny,
We love switching up our leafy greens as well, feel free to use whatever you have on hand. Here is a list of our favorite 14! https://simplegreensmoothies.com/rotate-your-greens
We also love sharing our green smoothies, which recipe are you wanting to try next? https://simplegreensmoothies.com/recipes
Hi there!
Just started this diet and I can’t wait! It would be really useful if you could narrow down recipes based on what you have in the house as a number of times I’ve been about to start a smoothie to find I don’t have a certain ingredients!
Also, would using frozen fruit have any less nutritional value compared to fresh as my raspberries always seem to go off after a couple of days.
Love the site, love the recipes!
Lauren
Hi Lauren,
Thanks for reaching out! We love frozen fruit, it’s a great way to stock up on your favorites when their out of season, and freezing helps preserve all of their nutritional value! You’ll receive all of the same nutritional benefits as using fresh! We actually suggest using at least one frozen fruit to create a creamy, perfectly chilled smoothie!
Also, love your idea of being able to narrow down recipes based on what ingredients you have on hand, I’ll pass the idea along to our team!
Cheers! 🙂
Hi, just to confirm.
Almond Butter, is it those we use to eat with bread?
Hi Chiun,
Yes! Almond butter is a delicious addition to green smoothies, + sandwiches! 🙂
I am allergic to almonds, so what can I use as a replacement for the almond milk/butter?
Hi Kristen,
Cashew butter + cashew milk are both great substitutions when you’re allergic to almonds! Also check out our favorite plant based proteins + liquid bases you can try here:
https://simplegreensmoothies.com/tips/protein
https://simplegreensmoothies.com/liquid-base
Hi! I started smoothies yesterday… So far I am loving them 🙂
I have to ask about the bloating. This morning after I finished my smoothie my stomach is actually very bloated, almost like a mini baby bump! I will say that my diet has been HORRIBLE prior to trying this. I’ve eaten all processed foods and high sugary foods… I am wondering if maybe this is my body just clearing out and if it’s something that will pass? I have done a lot of reading on the web and seen a ton of sites with people saying green smoothies can actually be harmful and bloating is a bad sign… Care to shed some light? Btw I have been drinking the recipe with kiwi pineapple mango avocado kale banana etc… Thanks!
Hi Paige,
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 for newbies, 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).
If you continue to feel bloated, you may have some personal allergies to certain fruit combinations, that is something you would have to consult with a healthcare provider about. Also, make sure you don’t eat any other foods 30-60 minutes before after you drink your green smoothies to give your body time to digest the fruits.
I love making smoothies as meal replacements for myself and my picky toddler. Unfortunately I am allergic to almonds, so almond milk and almond butter are not options for me. I usually use soy milk instead but I have heard so many negatives about soy milk lately. Is soy milk the best option in lieu of almond milk as far as nutrition, or should I be using something else?
Hi Jenn,
Small amounts of organic, non-GMO soy are fine (like tamari and tempeh) but we recommend staying away from highly-processed unfermented soy products which can interfere with nutrient absorption and leach nutrients from your body. Soy milk, soy burgers, and soy ice cream are all in this category.
Are you allergic to all nuts or just almonds? A great alternative for almond milk is cashew milk!
Is this one meal,it’s so much
Hi Lisa,
Each of our recipes make 2 servings! 🙂
Hi, I am just wondering if it is ok to make green smoothies in advance or do you start to loose nutritional value if you don’t drink it straight away?
Hi Colleen,
Some people say you have to drink it “right away” to get the optimal nutrients from each blend. But if left in the fridge over-night for one to three days, the taste and satisfaction is still there. You also may add a small amount of lemon juice to preserve and keep the smoothie blend as fresh as possible. Your body is still reaping the benefits of consuming fruits and vegetables even if it is not consumed right away.
Hi! I am checking my front door every hour to see if my blender has arrived! As of this moment it’s still not here but it will be. I really love almond butter and I see it’s an ingredient used in the meal replacement smoothie. What should I look for and stay away from when buying almond butter? Also – I’m really not a big spinach fan so I can always substitute other greens correct?
Hi Pam,
Yeah! 🙂 What blender did you purchase?
We love using raw almond butter! While roasted almond butter provides many nutritional benefits, raw almond butter has higher nutritional value, as it wasn’t exposed to high heat during the roasting process. We also suggest buying organic when possible! Although almonds have hard shells protecting them, there are reports of various pesticide and other toxin residues routinely found on them. We also look for an almond butter as pure as possible, with minimal additives!
And of course, you can use any leafy greens you love! Here are some of our favorites…
https://simplegreensmoothies.com/rotate-your-greens
Cheers! 🙂
Perfect!
Thank you very very much!
By the way i love your smoothies!!
Thanks for blendin’ with us Carmen!
Hey,
I would love to do this smoothie tomorrow morning but i`m going nuts trying to find out what 2 cups of raw spinach in grams are (i use spinach because i have no kale here) Pleeease help!
Thanks
Hi Carmen,
Here is our suggested conversions for our recipes, hope this helps!
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
Well my girls and I started drinking green Smoothies 3 days ago. I absolutely love them! So does my oldest daughter. My youngest doesn’t like them. I’m already seeing results with weight loss and my energy level. Thanks so much for sharing these recipes.
Cynthia,
Rawk on RAWKSTAR! We’re so excited to have you blendin’ with us! And that’s great to hear your oldest daughter is enjoying the green smoothie love as well!
In case your youngest daughter gives green smoothies another try, Beginner’s Luck, is our favorite to start with!
https://simplegreensmoothies.com/Recipes/beginners-luck
It would be a great feature for the site to include calories and possibly proteins fats carbs as well. Thanks for the recipes.
Hi Paul,
Thank you so much for the suggestion! 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.
Approximately how many calories is in one serving?
Hi Robin,
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.
I used frozen blueberries and my smoothie became gelatinous! Any tips? Thank you
Hi Claudia,
While I haven’t experienced it myself, blueberries are so full of pectin (fiber found in fruits, used to make jellies + jams) that they might turn smoothies slightly gelatinous. The effect on your smoothie increases overtime, so I’d suggest enjoying your smoothie right after blending, if you’re finding the blueberries to be an issue.
Hope this helps!
Will kids love these smoothies
?
Hi Mimi,
We love sharing the green smoothie love with our kids. Here are some of our tips for sharing green smoothies with little ones!
https://simplegreensmoothies.com/green-smoothies-for-kids/10-green-smoothie-tips-for-kids
I live in Switzerland and it is near impossible to find unsweetened almond milk. Can I use sweetened almond milk and get the same results?
Hi Carrie,
You’ll get the same results, but you’ll also be getting a lot of added sugar. Just take that into consideration when blending. You can always swap out almond milk for another liquid base or make your own almond milk, here’s our recipe!
https://simplegreensmoothies.com/healthy-eating/diy-almond-milk
I just made this smoothie and it was delicious!!! I added my 1/4 cup rolled oats to half cup boiled water. Let sit couple mins and added them to rest of ingredients. I drank it so fast I ended up with brain freeze. Lol. Love this website!
Hi Verna,
Great to hear! Thank you so much for blendin’ with us!
Cheers!
These look amazing and so delicious!
Hi Reelika,
They are delicious! Have you tried them? If so, let us know what you think! 🙂
Can you use raw almonds instead of almond butter?
Hi Chris,
Of course! We like to soak almonds in water overnight prior to blendin’.
Cheers 🙂
Do I have to cook the oats before putting them into the smoothie?
Hi C.C.,
You can add dry oats, soaked oats or even cooked oats to your smoothie. We usually recommend adding 2 tbs dry oats, or 1/4 cup cooked oats to any green smoothie recipe!
I’m allergic to tree nuts (including anything with almond or coconut) what would you suggest as a protein supplement for meal replacement?
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
Can I use frozen spinach in my smoothie?
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 🙂
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.
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 🙂
May I use instant oats instead of rolled?
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!
Hi,
Can I replace the the rolled oats with instant oats? I couldn’t find them
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!
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?
Hey Melanie,
Please email our team here: https://simplegreensmoothies.com/contact and they will get you set up. 🙂
Hi, is there any way of finding out the nutritional info / calories of these smoothies? Thanks
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
By any chance is there a way of substituting medjool dates for something else?
Feel free to put medjool dates in place of the banana. 🙂
What are rolled oats
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.
Can I substitute the almond butter? I don’t have any right now all I have is PB2 and regular peanut butter.
Hi Mel,
Of course! Peanut butter works great as a substitute for almond butter.
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 🙂
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
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 : )
It’s a great addiction to have. 🙂 Cheers!
Hi! 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”?
Hey Rachel.
Great questions. We suggest a meal replacement is 16oz + plant based protein or 8oz as a snack serving size. 🙂
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?
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).
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?
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.
How, specifically, does dairy cause infections?
Hey Rob,
Does this help: http://www.cdph.ca.gov/HealthInfo/discond/Pages/RawMilk.aspx
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! 🙂
Hey Maja,
Thanks for much for blending with us. We suggest rotating your leafy greens: https://simplegreensmoothies.com/rotate-your-greens Hope that helps.
Do I need to cook the rolled oat before blending?
Raw or cooked (and cooled) will work. 🙂
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.
That’s amazing! Cheers!
Can I substitute the rolled oats with steel cut oats? What is the dif between them anyway?
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
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!
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.
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 🙂
Awesome! Best wishes for your agility trial!
Thanks for this great info! Does flax seed serve as a healthy protein? Which category does it fall into and what serving size should be used?
Hey Charla. 🙂
Flax seeds are rich in heart-healthy omega fatty acids to protect your heart. They also contain high amounts of fiber which keep you full longer and can also help decrease your risk of heart disease.
Hi, thanks for all the great info but if you are going to give a breakdown on nutritional facts, could you please provide them on a per 100g basis rather than a percentage of Daily Value as most dietitians agree the percentage per 100g gives a more accurate analysis. (eg the amount of fat and sugar should be 10g or less per 100g). Thanks!
Hey Jaye.
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.
Can you use organic peanut butter or other nut butter instead of almond butter?
Coconut milk instead of almond?
Spinach instead of kale?
Sorry about all the questions. I love my smoothies and have these on hand!
Hey Kaela.
Our recipes are here to inspire you — you don’t have to follow them to a T. Yet we do think they are mighty tasty! Feel free to use other green smoothie recipes and even make some up yourself. The key to making green smoothies your lifestyle is making it easy and part of your daily routine. So we recommend using fruits and veggies that are easy for you to find and are affordable.
Hi! Any suggestions on what to replace bananas with? I am doing the blood type diet and they are on my do not eat list. Thanks!
Hey Mary!
Some great banana substitutes are:
Mango
Papaya
Pear
Chia seeds
Fresh dates
Nut Butters
Unsweetened applesauce
Avocado (won’t add the sweetness, but will definitely add the thick and creamy texture)
I would love to try this but would you suggest replacing the oatmeal with? See I don’t consume any grains or sugar (only natural from the food), so not sure if I should just leave out the oats.
Also I have been enjoying the green smoothies and my 3 yr old grandson is loving them as well. So thanks for providing a healthy and complete natural drink.
Hey Mrs. E,
Feel free to leave out the oats. 🙂
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.
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!
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?
Can I substitute kale with spinach? And substitute almond butter with chasew butter?
Yes & Yes, those are both great substitutions.
I’m wondering the same thing, because I have everything at home to make this!
What are you wondering, Rosario?
I just made this bc I had everything on hand. Oh my goodness, it is very, very yummy. I hope it’s filling too!
YAY! Glad you enjoyed it!
If you’re allergic to nuts how do u replace almond butter?
Shanna, you can use Sunflower seed butter or even tahini I would imagine!
Great tips, Maya!
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
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 ;)).
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.
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!
I simply use half the ingredient amounts when I make a single serving 🙂
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!
And i forgot to add: put the other two in the freezer….
Great tips. Tanayah, please half our recipes if you would like one 16oz serving. 🙂
Tanayah
Try putting your son’s smoothie into a colored glass with a lid and straw so that he can’t see the color.
Yes, would love the nutritional breakdown. And best mixing tool-I have broken many. Thanks
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?
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
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).
Thanks, Sarah + Beth, those are great tips for Rachel. 🙂
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!!!
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.
Thanks Sunny. 🙂
Love this.. I have not been a smoothie lover till now thank you …
That’s wonderful!
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!
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.
I love this one which I already make but never have I added the rolled oats. Will try and share!
Cheers! Thanks for trying!
Do you use a vitamix? I would think everything could be blended all at one time using one.
Yes, Vitamix can handle it all as once. 🙂
Hi, Do we need to roast and powder the rolled oats or leave it raw
Hey Mallika. Feel free to cook the oats (then chilled) or raw. 🙂