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
- 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.
- Category: smoothie
- Method: blending
- Cuisine: american
Keywords: smoothie as a meal
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/best-green-smoothie
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/recipes/smoothies/smoothie-recipes-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/recipes/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/plant-based-diet/protein-powder-for-smoothies
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/
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?
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/plant-based-diet/leafy-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: https://www.prevention.com/food-nutrition/a19042255/steel-cut-oats-vs-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?
I’m wondering the same thing, because I have everything at home to make this!
What are you wondering, Rosario?
Can I substitute kale with spinach? And substitute almond butter with chasew butter?
Yes & Yes, those are both great substitutions.
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. 🙂