Meal Replacement Smoothies

Meal replacement smoothies are a great way to load up on nutrients to fuel your busy day. Smoothies are the healthiest fast food out there!

whole food ingredients for the healthiest fast food out there

I 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. I use the meal replacement smoothie recipes below to power my day with whole foods and plant protein, and now you can too!

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.

15 Meal replacement smoothie recipes

All kinds of smoothies can easily be turned into a meal replacement with the right plant based protein powder, yet here are some that are already there based on their protein + fat + carb ratios.

meal replacement smoothies

Morning Smoothies

Smoothies for Lunch

Smoothies for Dinner

Are 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
plant protein options to turn your smoothie into a quick meal

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 the 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.

Ready to give our Protein Smoothie Boost a try? You’ll find it in our Rawkstar Shop.

Is replacing a meal with a smoothie healthy?

The MOST important thing when blending any meal replacement smoothie recipe 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 recipes to fuel your day

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 the weight falls off without ever feeling hungry.


blueberries on a smoothie for a meal

Meal Replacement Smoothie

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.
4.8 from 25 votes
PRINT RATE IT Print Recipe
Course: Smoothie
Cuisine: Gluten-Free, Plant-Based, Vegan
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 1
Author: Jen Hansard



  • Blend kale and almond milk until smooth in a high speed blender.
  • Add remaining ingredients, and blend until smooth. Enjoy!
    Whole food plant based diet recipes



  • Use a frozen fruit to make smoothie cold
  • Swap out almond milk for any non-dairy milk you prefer
  • Use Protein Smoothie Boost instead of oats + almond butter.


Serving: 16oz | Calories: 343kcal | Carbohydrates: 50g | Protein: 10g | Fat: 14g | Saturated Fat: 1g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 7g | Sodium: 354mg | Potassium: 787mg | Fiber: 9g | Sugar: 21g | Vitamin A: 6803IU | Vitamin C: 89mg | Calcium: 478mg | Iron: 2mg
Tried this recipe?Mention @simplegreensmoothies or tag #simplegreensmoothies!

Handcrafted products from Jen Hansard + the rawkstar team to inspire you to eat more plants, boost your smoothies and take care of our planet.

Thoughtful Wellness Gifts
#1 Green Smoothie Of all Time— no joke!
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 realistic plant-based diet. I also found myself again along the way.

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Ratings & Comments

  1. Delores says:

    I80 Canyon Dr. San Francisco Calif. 94112
    I trying to sign up to receive Hulu for a free month.
    No success.


  2. Stephanie R Marder says:

    5 stars
    My wife is having oral surgery. This will be a big help in preparing her liquefied meals. Thank you.

  3. Nani says:

    5 stars
    Honestly my first smoothie in a while and my first meal replacement smoothie, it was so much better than I expected! I was a little bit worried about the spinach (as I said I don’t usually drink smoothies and never with spinach) but you don’t taste it at all! And is nice I’m getting some veggies cause I struggle with eating them. I used chocolate almond milk (didn’t have any other) and replaced the almond butter for 2 tbsp chia seeds and the outcome was great. Delicious and fast! Serving was a little less than 500 ml.

    • Simple Green Smoothies says:

      So awesome Nani! Way to get back on the smoothie train! We always say that chocolate almond milk is better than no almond milk at all. Starting with what you have and taking small steps toward where you want to be is the best way to build healthy habits. Glad you gave this a blend! 🙂

  4. Kelly says:

    5 stars
    One of my favorite smoothies!

  5. Kathryn says:

    Hello! I am looking to try and lose some weight (those last few pounds from having babies will not come off and I would like to fit in my clothes a bit better!). A lot of your recipes, though, all for almond butter and almond milk, which is a severe allergy for myself as well as my kiddos. I was wondering what I could substitute it for? We can’t do peanuts either or any tree nuts but these sound super delicious and I would love to try them!

    • Simple Green Smoothies says:

      Hi Kathryn! You’re def not alone when it comes to avoiding nuts. We have lots of rawkstars in our community that do the same. Any of our tropical-leaning recipes are great with plain water, coconut water or coconut milk. For other types of smoothies (like those with berries, or savory flavors etc.) you can swap in other liquids like plain water, oat milk or soy milk. Plus, depending on the recipe, you can use fruit juices as well. Just be sure to look at the ingredients to ensure it’s juice only (without added fillers or sweeteners) and know that it can up the sugar content for the recipe overall. Happy blending!!

  6. Polly Levatino says:

    5 stars
    Hi Jen – I’ve been using your recipes for 5 months now and have lost 35 lbs! But I’m wondering, in this post, can I mix and match the meal replacement combinations you recommend? https://simplegreensmoothies.com/recipes/meal-replacement-smoothies

    Also, I’ve read some bad things about coconut oil. What are your thoughts please?

    Thank you!

    • Simple Green Smoothies says:

      Holy spinach, Polly! That’s so awesome!!! Congrats on you’re success! To answer your questions… You can totally mix and match the clean protein and healthy fat options listed in this post. Blending with variety keeps those taste buds interested for sure. 🙂 With regard to coconut oil, there are a lot of opinions out there. We feel that it’s helpful to us and talk more in detail about that in our Coconut Oil Benefits post. If you have further concerns, don’t hesitate to check with your healthcare provider to see what’s best for your body. xoxo

  7. Alicia says:

    5 stars
    Loved it!!!

  8. Holly says:

    4 stars
    I needed something to keep me going for the day where I was hungry but didn’t actually have an appetite for food. I tweaked the recipe only by using unsweetened oat milk along with pea protein & hemp protein. It’s delicious! Filled me up and I don’t feel gross. At least I know my body got some nutrients today!

    • Simple Green Smoothies says:

      Using unsweetened plant milk is a total rawkstar move, Holly. 🙂 So glad this worked out well for you and that you’re feeding your body good things this way!

  9. Tania says:

    I have my boyfriend on a raw diet nd smoothies are so great ,he was with a personal instructor for 3months, not much change. Now after not even a week he is feeling stronger nd no bloating

  10. Andrew Slavens says:

    5 stars
    This is a very informative piece, absolutely brilliant. I am going to probably reference this throughout my life. It’s such a great meal replacement, I plan on using it in place of my lunch from now on as I’ve struggled to find a lunch that I actually enjoy and don’t end up throwing away.

    Thank you for this!

    • Simple Green Smoothies says:

      You’re so welcome, Andrew! Glad this is a great lunch solution for you. 🙂

  11. mark kimsel says:

    Hello i am writing about your recipes for weight loss smoothies.I know how much work you put into coming up with all these different smoothies,but i would not be able to pay for them as this whole pandemic has hurt me.I only get disability checks and they don’t go to far,.The bottom line here is,i have to lose weight real bad or i’m going to die.I have never been like this before and its bothering me mentally and physically,which is leading me back into my depression ,so if there is a way for you to help me out i would appreciate it,and if not i understand

  12. Susie King says:


  13. 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.

  14. 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. 🙂

  15. Brianna says:

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

  16. Savannah says:

    5 stars
    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.

  17. Janine says:

    5 stars

    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!

  18. Danielle Schultz says:

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

  19. 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.

  20. Z says:

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

  21. 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!

  22. Jen says:

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

  23. 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.

  24. 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!

  25. Fatima says:

    5 stars
    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. 🙂

  26. jenna says:

    can i add coconut milk instead of almond milk?

    • SGS Rawkstar Jess says:

      You can sub any type of plant-based milk that you prefer!

  27. Taryn Manuel says:

    Hey can I use frozen berries rather than fresh?

  28. 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.

  29. Neema says:

    I want to loose weight

    • SGS Rawkstar Jess says:

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

  30. Kimberly Howard says:

    5 stars
    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. 🙂

  31. Cassie Phillips says:

    5 stars
    Were can i get your protine smoothy tub from??

  32. Cassie Phillips says:

    5 stars
    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.

  33. 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.

      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!

  34. 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.

  35. Liz Biella says:

    4 stars
    I loved this smoothie with the almond butter, but your smoothies all look so pretty, mine ALL look like pea soup!!!! But they taste good. What am I doing wrong?

    • SGS Rawkstar Jess says:

      As long as they taste good, it’s doesn’t matter what they look like! 🙂

  36. Gabby says:

    5 stars
    I absolutely LOVED this smoothie. It was rich and creamy. Very delicious! Question, can I have this smoothie for both breakfast and dinner (I’m trying to lose weight)? Lastly, does it hurt if I add spinach as well as Kale?

    • SGS Rawkstar Jess says:

      You can def add both spinach and kale! And yes, you can drink a smoothie for breakfast + one for dinner if you like. 🙂

    • tatergirl says:

      A trick that has helped me with tougher veggies is to blend just the veggie and some liquid/water first until it looks like green water and then add in the rest of my ingredients and blend it all together. I get chia seeds blended up better that way also.

    • SGS Rawkstar Jess says:

      That’s a great method that many of us love to use as well!

  37. Christy says:

    4 stars
    Made this today and found it filling and tasty. Note on my experience: I used dinosaur kale (all I had). I’m not sure it was that or the blueberry skins, but it didn’t blend as smooth as I wanted. When I make again, I’ll use a more tender kale or spinach. Definitely a keeper recipe. 🙂

  38. Liz Collins says:

    Am I able to use your recipes with a nutribullet? Smoothie Novice, – Liz

    • SGS Rawkstar Jess says:

      Hi Liz! YES!! You can def use your Nutribullet to blend all of our delicious smoothie recipes. Many people in our community use and love Nutribullets. 😀

  39. SGS Rawkstar Jess says:

    Hi John, I’m so sorry about your cancer diagnosis. If you go to our blog here-> https://simplegreensmoothies.com/blog you will find all kinds of great smoothie recipes. And this will show you how to turn a green smoothie into a meal- https://simplegreensmoothies.com/recipes/meal-replacement-smoothie. If you have any other questions or concerns, you can reach us through our contact page. Good luck with your radiation, we’re cheering for you!

  40. Cammy Drummond says:

    I know that the oats and the almond butter is supposed to help keep you fool. Would it be terrible for me to add a little protein powder to this smoothie? I’m just not sure if the oats and almond butter will be enough to keep me full.

    • SGS Rawkstar Carissa says:

      Hey Cammy,

      If you have a protein powder that you enjoy then you can absolutely add that to your green smoothie. 🙂

  41. Judy says:

    I’ve started the 7 day challenge, which the first smoothie was so delicious. Was wondering if I could make the recipes as a replacement meal and add protein an a good fat to it? Also could I grind up chia seeds to put in smoothie. Will it make it very thick?

  42. Aimee Dewar says:

    5 stars
    I love this recipe. Could you please add it to the main menu of Daily Blends? I can get to it through going to the Meal Replacement article then clicking through but it would be wonderful for it to be right there. Thanks for all you do!

    • SGS Rawkstar Carissa says:

      Hey Aimee,

      Thank you for that suggest for Daily Blends! I will definitely see what we can do 🙂

      SO happy that you are enjoying this challenge. Cannot wait for week #2!!

    • 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.

  43. Randy Miller says:

    what is the nutritional breakdown of this recipe?

  44. Analyn says:

    can i make smoothie good for three days take..

    • SGS Rawkstar Carissa says:

      5 stars
      Hey Analyn,

      Yes! You can make you smoothie and store them in an air tight container in your refrigerator for up to 3 days!

  45. Quincey says:

    Hi, I’m planning on making this recipe for dinner later. Would you recommend drinking both servings for a meal replacement, or just one? I halved a recipe for lunch yesterday and was left feeling hungry, but I was surprised by how good it was!

    • SGS Rawkstar Amanda says:

      Hey Quincey,

      I am so happy that you enjoyed this recipe! I would suggest to drink as much as you need. You should never be left hungry so if you need to drink a little more or the whole serving then that is perfectly fine. Overtime you might get use to it and start feeling fuller longer and then you can drink less. Only do that if you are feeling full though.

      Enjoy! 🙂

    • Quincey says:

      Follow up question because I just made the smoothie! Can you substitute flax seeds for almond butter and keep the oats the same? I’ve never had almond butter before tonight, and the taste is incredibly strong in my smoothie.

  46. Joyce says:

    4 stars
    Great ideas! Thanks so much. I buy those huge bins of organic spinach at Costco, lightly steam and freeze in serving sizes. My grandson loves his green smoothie before school. Includes frozen spinach, full fat coconut milk, frozen blueberries, banana, collagen peptides and a glob of almond or peanut butter.

  47. AnneMarie says:

    Stupid question, rolled oats, raw? Thank you

    • Jen Hansard says:

      Never a stupid question. I toss them in raw, yet if you mind the chalk texture, you can also soak them in a little milk or water for 30 min before hand as well.

  48. Choleton Senior says:

    Hi there How much is a cup ? How much grams are we talking?

  49. Patti says:

    5 stars
    I’m so obsessed with your site! I love all of your tips and recipes! YOU ARE AMAZING JEN! My husband is NOT a fan of ANY type of vegetable. Zero. Would you believe since I have been drinking your smoothies he actually decided to try one as he knows he should be getting on board with getting healthy with me and he actually felt great and said “Not bad at all” This is a huge accomplishment! Thank you so much!

    • SGS Rawkstar Amanda says:

      YAY!! Love hearing that your husband joined you on the green smoothie train! Cheers to health, happiness + leafy greens!

  50. Veronica says:

    Could I replace kale with spinach. Also- if I don’t drink both servings, can I save one and drink at lunch? Would I need to re-blend?

    • SGS Rawkstar Amanda says:

      Hi Veronica,

      Definitely!! We love switching up our leafy greens! Here are a few of our favorites…


      Also, YES! Save that second serving. Our recipes will keep in your refrigerator in an airtight container for up to two days. And just a quick FYI: separation is completely natural. So give your smoothie a quick shake before enjoying!

  51. Husband is diabetic. How many carbs in smoothies?

  52. Yummy!! I really enjoyed this meal replacement smoothie, I really enjoy trying all kinds of variety’s so many out there!
    Another smoothie I really enjoy making often is mixing banana,avocado,chia seeds,spinach,and pure almond milk.It comes out soooooo gooooood should give it a try 🙂

    • SGS Rawkstar Amanda says:

      Thanks for the smoothie love, Marco + sharing your recipe!

  53. Emmah says:

    This is my favourite recipe

  54. 5 stars
    I really enjoy the smoothie recipes you share. Thanks again.

  55. meshack says:

    it sounds wholesome and delicious, can’t wait to prepare

    • SGS Rawkstar Amanda says:

      Hi Meshack,

      Reach back out + let me know what you think!

  56. Emmah says:

    wow, this sounds wholesome and filling .

    • SGS Rawkstar Amanda says:

      Hi Emmah,

      Have you given it a try? I’d love to hear your thoughts!

  57. Caitlin says:

    I have been making these for about a week and I am loving it! However, I always feel bloated and thirsty about an hour after drinking one. I substitute in water for milk, add flax seed and almond butter, and I halve the recipe since I like to make it fresh each day. It seems counter intuitive to me, since I am taking in so much water with the smoothie.

    • SGS Rawkstar Amanda says:

      Hi Caitlin,

      That’s so weird, as our recipe should be super hydrating. Have you had the same effects when drinking our other recipes?

  58. Karen says:

    What can I use instead of oats

  59. Sharon says:

    5 stars
    How long can you keep a smoothie in the fridge without losing the nutrition value ?

    • SGS Rawkstar Amanda says:

      Hi Sharon,

      Our recipes will keep in your refrigerator for up to two days in an airtight container. While there will be some nutrition loss, we suggest adding a little lemon juice will help preserve all of their green goodness!!

  60. wadiyyah salaam says:

    4 stars
    I’ve been so overjoyed adopting the green & fruit smoothie life and style. Since starting my cleansing on January 1, 2015, my total existence has altered in the most fascinating ways.
    I experience clarity of thought, I lost non-essential body fat that rendered both my primary care physician and nutritionist envious, complementary youthful & glowing skin, recuperative sleep, and lots of energy to work out.
    Admittedly, the process was not an overnight sensation! I will say that when I made the commitment to create and grow to be a healthier me, the universe supported and provided the whole of my intentions.

  61. Raul says:

    4 stars
    Almond butter? where I find it?

  62. Rachel says:

    Is it okay if I put a scoop of Whey Protein Powder in this smoothie or will that cause weight gain? Thanks.

    • SGS Rawkstar Amanda says:

      Hi Rachel,

      You can definitely add protein powder to this recipe! Worried about weight gain? I would simply swap the protein powder in for the oats, as they both provide your body with similar benefits.

      Hope this helps!

  63. Joana Hendy says:

    Thanks for posting this, Jen! This green smoothie can curb my cravings the whole day through! Love it!!!

  64. Nina says:

    5 stars
    How many calories are in. Serving if this smoothie?

    • SGS Rawkstar says:

      Hi Nina,

      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.

  65. Renee says:

    Does this smoothie only provide one serving of vegetables? Do you have smoothie receipes that provide larger number of vegetables? Is it ok to do a smoothie with more vegetables, protein, healthy far and only a small amount of fruit?

  66. Nancy says:

    Can I have green smoothie for breakfast, lunch and dinner.

  67. Theresa L Gonzales says:

    I need simple 7 simple easy healthy smoothie ideas for Breakfast an 7 for Lunch. I’m going through major dental work an will be on a liquid diet for 7 days. Please help. I do own your book ” Simple Green Smoothies ” but not sure which ones to choose . I don’t mind eating the same thing if I have to. I’m looking for quick an easy healthy please. Dinner I will be eating soups, so I just need the Breakfast an Lunch meals.

    • SGS Rawkstar says:

      Hi Theresa,

      Oh no! We’re so sorry to hear of your upcoming dental work, no fun!! Need help making your Simple 7 smoothies into a meal replacement? Check out Simple 7: LEAN + GREEN, it’s the perfect guide to turn your green smoothies into a nutrient-packed meal replacement!


  68. Inbal says:

    I made this receipe (very) late last night and it was a beatiful purple and delicious. I immediately sealed it in a bottle and kept in the fridge for an early lunch today. When I opened it the smoothie was grey and lacked any flavour!
    I remember reading here that you can keep the smoothies up to two days in the fridge…does this receipe just doesn’t keep well or did something go wrong?


    • SGS Rawkstar says:

      Hi Inbal,

      You’re right our recipes will keep in your refrigerator for up to two days in an airtight container. We suggest not judging a stored smoothie until you give it a good shake, as separation is completely natural, as our recipes are free of any yucky additives, preservatives, or stabilizers.

      Hope this helps!

  69. cathy says:

    I love your smoothies! I’m hoping to begin to make them into meal replacements (for me and my husband)! Can I take any of your recipes and add the booster combos, or are there certain smoothies that work better ?
    Thanks so much!

    • SGS Rawkstar says:

      Hi Cathy!

      Thanks for reaching out! Feel free to add the boosters to any of our smoothie recipes :). It’s all about making it work for you!


  70. Nancy says:


    I would like to replace my dinner with a green smoothie, is this recommended?

  71. Bri says:

    How many smoothies a day are reccomended? I would like to substitute breakfast for one and also have it as a go to for a healthy snack throughout the day.

    • SGS Rawkstar says:

      Hi Bri!

      Thanks for reaching out! We usually have 1-2 servings of green smoothie every day :). If you’re blendin’ solo, totally feel free to blend a full recipe (which serves 2), have one serving for breakfast, and then keep the second serving as a snack! When using your smoothie as a meal replacement, just be sure to add some healthy fat + protein. Here are some of our favorite combos!


      Hope that helps! Cheers :).

  72. Mj jones says:

    Do you cook the oats?

    • SGS Rawkstar says:

      Hi MJ!

      I personally add my oats raw, but if you find your blender does a better job using cooked oats, then by all means go for it!

      Cheers :).

  73. Mj says:

    Do you cook the oats first?

  74. Angelle says:

    When you say 2 cups of greens, loosely or do you pack it like brown sugar?

  75. Shana says:

    How do you feel about using the peanut butter powder? Can that be a reasonable substitute for the almond butter? Not to say I don’t like almond butter cause I LOVE it, but it can be spendy and I have the PB2 on hand. I am new to green smoothies, but so far have fallen in love with them. I would like to start using them to replace a meal to help with weight loss.

    • SGS Rawkstar says:

      Hi Shana,

      Thanks for reaching out! You can definitely reach for peanut butter powder in place of almond butter. 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!


  76. Danielle says:

    is it possible to use Greek yoghurt instead of milk?

    • SGS Rawkstar says:

      Hi Danielle,

      You can definitely add greek yogurt to your green smoothie for a rawkin’ protein boost! Personally, we avoid adding dairy to our green smoothies as it can be pretty tough on your digestion. But it’s all about finding what’s best for you + your body.

      Even if you’re adding yogurt, we do suggest adding some liquid base to ensure your smoothie blends to creamy perfection. Want to find an alternative to almond milk? Check out our favorite liquid base options here…


      Hope this helps!

  77. Kristina says:

    If you could come up with one or two smoothies that would be ideal in terms of weight loss what would they be (including additions like coconut oil)?

    I’m doing the 30 day challenge right now, but I think I’d like to try and find 1 or 2 smoothie staples to stick to. My ultimate goal is weight loss and I’m getting a little overwhelmed with information!


    • SGS Rawkstar says:

      Hi Kristina,

      Thanks for reaching out! Looking for the perfect weight loss green smoothie? Look no further than our Kiwi Berry Punch! The Kiwi Berry Punch is a low-calorie, nutrient-dense smoothie recipe that combines the best fruits and veggies for an optimal approach to healthy weight loss.


      You may also be interested in reading Jadah’s story and how she reached her weight loss goals by replacing one meal with a green smoothie! Check it out here…


      Please continue to reach out with any questions! We’re always here to help you along your health + wellness journey!

  78. Janine says:

    I’m not a fan of kale. Would replacing it with spinach be just as good?

  79. Andrea says:

    How many carbohydrates are in the meal replacement green smoothie?

    • SGS Rawkstar says:

      Hi Andrea,

      Thank you so much for reaching out. We personally don’t count calories or carbs, 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 this info. Three great resources for tracking calories are Self Nutrition Data, and the phone apps: My Fitness Pal and Lose It.

      Hope this helps!

  80. Jenny says:

    Can I make this smoothie at 2pm and after refridgerating drink it at 8pm? I drink smoothies at 8pm every night when I’m at work, I work shifts

    • SGS Rawkstar says:

      Hi Jenny,

      You can definitely pre-blend your green smoothies! Our recipes will keep in an airtight container in your refrigerator for up to two days. Adding a small amount of lemon juice will help preserve all of their green goodness.

      Also, you can enjoy green smoothies anytime of day. Just be aware that they give you a great natural energy boost, in case you enjoy your smoothie close to bed time.


  81. Angie says:

    Hi! I am new to making smoothies. I am so excited I found your website. You have some great smoothie recipes and also some great information on here. I have a question…I love the idea of adding almond milk to my smoothies. However I work in a childcare center and we are “nut free”. I try not to use dairy. So, would coconut or soy milk work as an alternative to almond milk. Again thanks so much. I really am learning a lot and I am excited about taking the smoothie challenge!

    • SGS Rawkstar says:

      Hi Angie,

      Thank you so much for reaching out! Coconut milk is a great nut + dairy free liquid base option. Just an FYI: though it is high in protein, fiber, and other micronutrients, it is also high in calories and fat. For this reason we recommend using coconut milk as a liquid-base only for special indulgences–maybe for date night desserts. This milk does help to protect your heart, but it will cost you in other areas if used on a regular basis.

      Other great options are rice + hemp milk.

      Personally we avoid adding soy to our recipes. As unfermented soy products can interfere with nutrient absorption and leach nutrients from your body.

      Learn more about our favorite liquid base options here…


  82. Norma says:

    Your smoothies look delicious and as I am medically on a puréed intake for two weeks I thought I would try them out. However they are for two servings so can I save portion number #2 in the fridge for later or will it deteriorate? My husband won’t drink it. Or should I just halve the recipe and make one portion at a time? Thank you

    • SGS Rawkstar says:

      Hi Norma,

      Great question! Our recipes will keep in your refrigerator for up to two days in an airtight container. Adding a small amount of lemon juice will help preserve their green goodness!

      And here’s a quick tip! Turn any of our recipes into the perfect meal replacement by adding protein + healthy fats to ensure you’re fueling your body with a complete meal. Check out our favorite meal replacement booster combos here…


  83. Javier P says:

    Good recipe, as someone who is lactose intolerant Almost milk is an awesome substitute and I also add Coconut water to my smoothies with a dab of Agave syrup to add a little sweet to counter the greens.

  84. lacey says:

    Great post! Thanks for sharing the booster guide. I just have to ask – why the almond milk? So many smoothie recipes call for it and I always wonder why – it’s not cheap and it’s pretty nutritionally void (minus the fortified vitamins). Am I wrong? I usually skip it and blend up a couple of tablespoons of hemp seeds instead. Cheaper, less waste, better nutrition… I’m just wondering if I’m missing something, because so many people are so into it! Thanks 🙂

    • SGS Rawkstar says:

      Hi Lacey,

      Great question! We love blendin’ with almond milk, it’s a great alternative to dairy milk. If you weren’t aware, dairy is the #1 undiagnosed food allergy and can be pretty tough on your digestion. We especially love almond milk for its warm flavor and it’s a pretty rawkin’ source of vitamin E, protein, and fiber. Since it is lactose free it is easily digestible, and its even low in fat and cholesterol free.

      But it’s all about finding what’s best for you + your body! Feel free to switch up our recipes with different liquid bases that fit your taste + nutrition goals!

      Learn more about our favorite liquid bases here…


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