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. Sushila Shah says:

    I made day 1 and day 2 smoothie. I love it. I drink at lunch time. After drinking at lunch time I am so full I do not feel like eating anything. It is very healthy too.

  2. JaNet says:

    What other sweeteners can be used besides bananas?

    • Simple Green Smoothies says:

      Honey or dates are really great swaps for bananas to sweeten a smoothie. 🙂

  3. Brianna says:

    I am allergic to Banna, what can I use instead?

  4. Savannah says:

    I finally got a Vitamix at the beginning of the year and it has already made me more health conscious and I’m so grateful for this website and as for the meal replacement smoothies they’re sooo good and I’m no longer finding myself stopping at fast food places when I feel tired on the way home from college . (I commute to my classes). I instantly think of the meal replacement smoothies and get excited and pass right by the food places.
    So once again thank you for this website and the app! And I hope 2021 is amazing for you and I’m definitely looking forward to new recipes as the year progresses.

  5. Janine says:


    I tried this recipe today:
    1 cup fresh kale
    1 cup almond milk (unsweetened)
    1 cup berries
    1/2 banana
    1 tablespoons almond butter + 2 TBS rolled oats

    However, I also added 1 scoop of plant based protein powder. I was wondering if I’m allowed to add the powder even if I add almond butter and rolled oats? Or would that be already to much calories. Thank you!

  6. Danielle Schultz says:

    I have made homemade nut as well as oat milk in my blender to use in smoothies it’s delicious.

  7. Michelle says:

    Can I use non fat Greek yogurt in place of almond milk in smoothies?

    • SGS Rawkstar Jen says:

      For sure—as long as you have no allergy or sensitivity to dairy you can add it in to any smoothie for additional protein and cream factor.

  8. Z says:

    For those of us with a nut allergy, what are some substitutes for almond milk and almond butter?

  9. Vicki says:

    Can I use Quinoa as the protein and what would be the amount?

    • SGS Rawkstar Jen says:

      You could. If you’re cooking it first, I’d start with 2 tbs cooked. If raw, I’d blend it first to a fine powder and do 1/2-1 tbs. Let me know how it turns out!

  10. Jen says:

    What would be the best swap for bananas? (my least favorite food on the planet)

  11. Katia Ochoa says:

    Hi there!
    Can I substitute the milk for water and chia seeds instead of almond butter and oats and still have a nutritious smoothie?

    • Jen Hansard says:

      Hey Katia— of course. We avoid dairy in our smoothie because so many of us have sensitives to it. Yet if you are totally fine with it (and able to add the additional calories), go for it. It’ll add protein and healthy fats (I suggest whole organic milk grass fed cow milk), which are always good. You can add chia seeds as well, yet I would do just a little since this is turning into a very hearty smoothie.

  12. Stephanie Gold says:

    How many ounces is a meal replacement smoothie? I feel like when I make a 8oz one I am still hungry an hour afterwards.

    • SGS Rawkstar Jess says:

      Hey Stephanie! Our recipes make one 16-ounce serving. If you’re drinking only half that amount, you’re probably still pretty hungry!

  13. Fatima says:

    I made this exact smoothie before coming across this recipe yay! The only difference, i added 3 stalks of celery, a tablespoon of flaxseed and some cinnamon. Does any of this increase the calorie count by much? (Trying to lose weight)

    • SGS Rawkstar Jess says:

      Hey Fatima! Looking to track calories? Three great resources for tracking nutritional information are Self Nutrition Data, and the apps My Fitness Pal and Lose It. 🙂

  14. jenna says:

    can i add coconut milk instead of almond milk?

  15. Taryn Manuel says:

    Hey can I use frozen berries rather than fresh?

  16. Cheryl says:

    I am new to meal replacement smoothies. Can I add both protein powder, collagen powder, and oats plus spinach and fruit or am I adding too much protein by using both protein powder and collagen powder?

    • SGS Rawkstar Jess says:

      Hi Cheryl! Welcome to the world of meal replacement smoothies. 🙂 They can be really great!

      To me, that seems like a lot of protein but, I also don’t know which brands of each you’re using and there are different amounts of protein per serving in different brands of protein powder and collagen powder. The FDA recommendation for daily protein intake is 50 grams on a 2,000-calorie diet. Keep in mind that your personal needs may be different since the recommendation is made for the general population. It’s best to discuss protein needs with your physician if you’re unsure of your exact needs.

  17. Neema says:

    I want to loose weight

    • SGS Rawkstar Jess says:

      This is a great smoothie to help you start that journey, Neema!

  18. Kimberly Howard says:

    What can I substitute in smoothie recipes that call for almond milk, peanut butter or nuts? I have severe allergies to all of these items. Thank you!

    • SGS Rawkstar Jess says:

      Hey Kimberly. For almond milk, you can sub coconut milk, rice milk, or oat milk. For peanut or almond butter, try sunflower seed butter. In place of nuts, you can use flaxseed or hemp hearts, or you can just leave the nuts out. 🙂

  19. Cassie Phillips says:

    Were can i get your protine smoothy tub from??

  20. Cassie Phillips says:

    How many calories are in your meal replacement shakes?? Xx

    • SGS Rawkstar Jess says:

      Hi Cassie. Our nutrition facts are below each smoothie recipe. There are 320 calories in this meal replacement green smoothie.

  21. Cheryl DeKoevend says:

    I am new to this.
    Is there a big nutritional difference in swapping out Spinach instead of Kale?
    Would the protein in unflavored Greek Yogurt be an issue if I added it or would I be throwing off the diet drastically? If I can add it, how much can I use?
    What about additions such as chia seeds, hemp seeds, collagen powder, walnuts, sunflower seeds, and flax seeds. I know they are all good for your body, but do they throw off the nutritional balance of this diet?
    Thank you for answering my questions.

    • SGS Rawkstar Jess says:

      Hi Cheryl!
      1. No big nutritional difference and we encourage rotating greens in your smoothies.
      2. We prefer to not use any dairy in our smoothies because it’s the #1 undiagnosed food allergy and can cause many issues, including digestive problems. If you love yogurt and the way it makes you feel, def feel free to use it.
      3. We love adding boosts like chia seeds, hemp seeds, etc. They are great for creating a green smoothie that serves as a complete meal. That’s why this recipe calls for almond butter and rolled oats. To see more great combos, check out this post: https://simplegreensmoothies.com/recipes/meal-replacement-smoothie

      We have lots more great recipes and articles, def take a look around for more information. And remember, this isn’t a “diet,” it’s a plant-based eating lifestyle that results in more energy to do the things you love!

  22. Arlette says:

    HEy there, could you please tell me what measurement i could use when i do not have thesame small cups as you do? thanks

    • SGS Rawkstar Jess says:

      Hi Arlette, one serving of our Protein Smoothie Boost equals 1/4 cup.

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