Whole food plant based diet recipes

Meal Replacement Smoothie

POSTED ON 2.13.2020

A meal replacement smoothie is a great way to load up on nutrients to fuel you through the day. This is the healthiest fast food out there!

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.

Healthy meal replacement smoothie recipes

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
Green Smoothie Meal Replacement Chart with combinations

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!

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.

Meal replacement smoothie with berries

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.

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Whole food plant based diet recipes

Meal Replacement Smoothie

  • Author: Jen Hansard
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 smoothie 1x
  • Diet: 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.


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


  1. Blend kale and almond milk until smooth.
  2. Add remaining ingredients, and blend until smooth. Enjoy!
    Whole food plant based diet recipes


*Use a frozen fruit to make smoothie cold.

  • Category: smoothie
  • Method: blending
  • Cuisine: american

Keywords: smoothie as a meal

4 More Meal Replacement Smoothie Recipes

Plant-Based Meals, Plant-Based Recipes, Smoothies

Top 7 green smoothie recipes OF ALL TIME!
About Jen Hansard

Mom of 2, ran across the Grand Canyon and lover of smoothies, coffee & tacos. I transformed my family's health with a plant-based diet. I also found myself again along the way.

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Recipe rating

  1. Summer says:

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

    • SGS Rawkstar says:

      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 🙂

  2. sadia ali says:

    I need green smoothe recipe plez

  3. claire says:

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

  4. ChristmasPi says:

    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

    • SGS Rawkstar says:

      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 🙂

  5. Sarah says:


    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??

    • SGS Rawkstar says:

      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…


  6. Debbie says:

    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.

    • SGS Rawkstar says:

      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…


  7. Pierre says:

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

    • SGS Rawkstar says:

      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!

  8. M says:

    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.

  9. Gabrielle says:

    How many calories are in this smoothie?

    • SGS Rawkstar says:

      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.

  10. Esbee says:

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

    • SGS Rawkstar says:

      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!

  11. Kevin says:

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

  12. Jamie says:

    I have sensitivities to oats, what would be a good substitute for them in this recipe?

  13. YvonneB says:

    is it better to make green smoothies with water or almond milk? What the benefit between the two as far as weight loss?

    • SGS Rawkstar says:

      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.


  14. Frida says:

    Can i use this to replace my dinner?

    • SGS Rawkstar says:

      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…


  15. Anisha says:

    Can I substitute the kale for spinach?

  16. ian says:

    Can I replace the expensive and harder to find almond butter, with the cheaper peanut butter?

    • SGS Rawkstar says:

      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!

  17. Leanne says:

    Hi, I am after ideas (that don’t contain banana), that I can make up and drink later when I get to work

  18. Tinaa says:

    can i use coconut milk instead of almond milk

  19. Jaz says:


    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?

    • SGS Rawkstar says:

      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 🙂

  20. Ritz says:

    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.

  21. jv says:

    Can I replace the oats with protein powder vega one and also replace the almond butter with PB2 powder?

    • SGS Rawkstar says:

      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 🙂

  22. Roely says:

    Can you put smoothies in the freezer in mason jars ? Or will the glass break?

  23. Angel says:

    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.


    • SGS Rawkstar says:

      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. 🙂



  24. Heather says:

    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!

    • SGS Rawkstar says:

      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…

      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…


      Hope these tips help!

  25. Adam says:

    Have you ever tried to make your smoothies in larger batches and freeze in containers to eat during the week?

    • SGS Rawkstar says:

      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…


  26. Jessica says:

    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?

    • SGS Rawkstar says:

      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…


  27. Catherine says:

    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.

    • SGS Rawkstar says:

      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:



  28. Claire says:


    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.


    • SGS Rawkstar says:

      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…


      Reach out with any questions! We’d love to hear from you + help as you begin your health + wellness journey!

      Cheers 🙂

  29. Sarah says:

    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.

    • SGS Rawkstar says:

      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!

  30. Christine says:

    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?

    • SGS Rawkstar says:

      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 🙂

  31. Lori Johnson says:

    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.

    • SGS Rawkstar says:

      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.

      Have you seen Amanda + Matt’s Cancer Fighting story?

  32. Vicky says:

    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.

    • SGS Rawkstar says:

      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”!

  33. Liz says:

    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!!!

    • Emily says:

      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?

    • SGS Rawkstar says:

      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!

  34. Clare says:

    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?

    • SGS Rawkstar says:

      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…


      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!

  35. Carl says:

    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.

  36. Kirty says:


    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.

    • SGS Rawkstar says:

      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!

  37. Allie says:

    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!

    • SGS Rawkstar says:

      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…


  38. Kaela says:

    I am elergic to oats so is there anything that can be a good substitute for them? If so, what?


  39. Daphne says:

    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


    • SGS Rawkstar says:

      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…


  40. Jenny says:

    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!

  41. Lauren says:

    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!

    • SGS Rawkstar says:

      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! 🙂

  42. Chiun Nien says:

    Hi, just to confirm.

    Almond Butter, is it those we use to eat with bread?

    • SGS Rawkstar says:

      Hi Chiun,

      Yes! Almond butter is a delicious addition to green smoothies, + sandwiches! 🙂

  43. Kristen says:

    I am allergic to almonds, so what can I use as a replacement for the almond milk/butter?

  44. Paige says:

    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!

    • SGS Rawkstar says:

      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.

  45. Jenn says:

    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?

    • SGS Rawkstar says:

      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!

  46. lisa says:

    Is this one meal,it’s so much

  47. colleen says:

    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?

    • SGS Rawkstar says:

      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.

  48. Pam says:

    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?

    • SGS Rawkstar says:

      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…


      Cheers! 🙂

  49. Carmen says:


    Thank you very very much!

    By the way i love your smoothies!!

  50. Carmen says:


    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!


    • SGS Rawkstar says:

      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


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

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


      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


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

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