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Simple 7

I’m Jen Hansard, mom of two, ultra runner and lover of green smoothies, coffee & tacos. I took my family's health into my own hands while broke and without health insurance...and have helped 1 million+ other families along the way.

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Turn Your Green Smoothie Into a Meal!

Looking for green smoothie meal replacement advice? You’ve found it! Check out these tips and our formula for turning your smoothie into the perfect, healthy meal.

Green Smoothie Meal Replacement Smoothie Booster Combos
Ready to chug that green smoothie for breakfast (or lunch or dinner)?!

Before you start replacing any of your meals with green smoothies, we’ve got a few rawkstar tips and suggestions to keep you from feeling “hangry” in between meals (hungry + angry = hangry). Don’t worry, we’ve all been there!

How 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
  • 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 for our delicious Simple Green Smoothies recipes, which serve 2.

  • 4 tablespoons hemp hearts + ½ avocado
  • 4 tablespoons plant-based protein powder + 2 tablespoons coconut oil
  • 2 tablespoons almond butter + ¼ cup rolled oats
  • 4 tablespoons chia seeds + 4oz silken tofu
  • 4 tablespoons chia seeds + 2 tablespoons 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.

Note: We’re proud affiliates of Amazon, so if you decide to purchase through any of our links, we get a small commission. We only spread the word about products we’ve used and truly believe in. So just know, these ingredients get our Rawkstar Seal of Approval.

Need a meal replacement green smoothie recipe to get you started?

We gotcha covered! Here’s a healthy filling green smoothie to keep that “hangry” feeling at bay when drinking green smoothies as a meal replacement. You got this rawkstar!


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SMOOTHIE Cubes: $5


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  1. Mildred

    April 28th, 2017 at 7:12 am

    Thanks so much for posting how to make meal replacement smoothies!! At the end of the day they’re great and especially if you’ve over eaten during the day or at night and you want to keep it light in the morning,

    Hale to the kale!!

  2. SGS Rawkstar Amanda

    May 1st, 2017 at 7:30 am

    You’re so welcome, Mildred! Thanks for blendin’ with us! And you’re right! They’re the perfect meal replacement when you want a quick-healthy meal on the go! 🙂

  3. Karen Chaplin

    June 29th, 2017 at 12:50 pm

    Hi I’m looking forward to doing your 7 day smoothie plan – but I do have a quick question are the smoothies high in sugar? As fruit has a lot of natural sugars in it I wondered about the content in smoothies and the effect it has on your blood sugar levels

    Thank You Karen

  4. SGS Rawkstar Amanda

    June 29th, 2017 at 9:11 pm

    Hi Karen,

    Great question! Each smoothie has 1.5 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 1 cup of fruit in each smoothie with 1.5 cups of leafy greens. Hope that helps. 🙂



  5. Anna

    November 26th, 2017 at 10:20 am

    Hello I have you SGS book and I it!! I am allergic to oats… what would you recommend as a substitute? Also I don’t eat tofu what would you substitute?
    Thanks so much!

  6. SGS Rawkstar Amanda

    December 6th, 2017 at 11:47 am

    Hi Anna,

    Allergic to oats + don’t eat tofu? No worries! Swap in another plant-based protein you love! Some of my favorites are chia seeds, hemp seeds, nuts (cashews, almonds, walnuts, hazelnuts) + plant-based protein powders. Learn more about out favorites here…


  7. Tracey Griffin

    February 6th, 2018 at 4:03 pm

    Hi there from the UK!! I was wondering – do I need to soak the oats over night? Also will almond butter taste ok in any of your smoothies (looking to do meal replacement) love the app by the way! Xx

  8. SGS Rawkstar Amanda

    February 9th, 2018 at 10:05 am

    Hi Tracey,

    You don’t need to, but soaking oats can make your smoothie creamier. I’ve never noticed it, but if you find your smoothie gritty from adding dry oats, cooking or soaking them can help with that!

    And almond butter will add a slightly nutty flavor, but it’s not super overpowering!

    And thank you so much for the app love, we’re really proud of it! 🙂

  9. Connie

    March 28th, 2018 at 7:34 am

    These Smoothies server 2…. What is the serving size in ounces for these Meal Smoothies?? Thanks!

  10. SGS Rawkstar Amanda

    March 30th, 2018 at 10:11 am

    Hi Connie,

    These meal replacement boosters are for two servings, so they should fit perfectly into most of the recipes on our site! 🙂 Once blended, each serving is 16oz. Hope that helps! 🙂

  11. Kathy E Clarke-Cook

    March 30th, 2018 at 3:42 pm

    Love the app….I had totally forgotten that I had it:)…I am always trying to find interesting smoothie recipes.

  12. SGS Rawkstar Amanda

    April 2nd, 2018 at 10:18 am

    Hi Kathy,

    YAY! So happy you love it! We’re going to keep adding more recipes to it too, so keep an eye out! 🙂

  13. Erin

    April 3rd, 2018 at 4:46 pm

    Hi! – quick questions. I am doing the simple 7 smoothie challenge, which I thought stated it serves one. Would I then cut these measurements in half, since the protein and fat serve 2?

    Thank you in advance 🙂

  14. SGS Rawkstar Amanda

    April 6th, 2018 at 10:32 am

    Hi Erin,

    Yes, you’re totally right! You’ll halve these boosters to match the Simple 7 recipes! 🙂

  15. Christine

    May 23rd, 2018 at 7:47 pm

    Hi Karen,
    Can we replace meals with e meal replacement smoothies. I have been trying so hard to lose weight and j thought this might help

  16. SGS Rawkstar Amanda

    June 4th, 2018 at 9:32 pm

    Hi Christine,

    Yes! When using a green smoothie as a meal replacement we suggest adding protein + healthy fats to ensure you’re fueling your body with a complete meal!

  17. Jackie

    May 28th, 2018 at 1:46 pm

    Are these recipes on the app? Is the guide on the app? Can’t find them.

  18. SGS Rawkstar Amanda

    June 4th, 2018 at 9:31 pm

    Hi Jackie,

    They are! And take a peek at the resources section to find our Meal Replacement Guide!

  19. Ashli

    October 21st, 2018 at 6:01 pm

    I know chia seeds absorb liquid and thicken. How much extra liquid would you need to add to the smoothie to avoid a super thick consistency when using chia seeds to make the smoothie into a meal?

  20. SGS Rawkstar Carissa

    October 22nd, 2018 at 12:45 pm

    Hey Ashli,

    You would only need to add a couple tablespoons to your smoothie to make up for the amount that would be soaked up.


  21. Stephanie Sanchez

    February 2nd, 2019 at 9:56 pm

    Instead of almond butter, can we use peanut butter on our smoothies?

  22. Karen Louden

    April 25th, 2019 at 6:20 pm

    I’m guessing one reason peanut butter is not in the recipes here is because so many people have allergies. But if you don’t have a problem with it I bet it’s okay

  23. SGS Rawkstar Carissa

    April 26th, 2019 at 3:36 pm

    Hey Stephanie,

    You can definitely use peanut butter if you prefer that!

  24. Adela

    April 29th, 2019 at 9:14 pm

    Can I just use almonds Instead of almond butter? Would it then just be 2 TBSP almonds or more?

  25. SGS Rawkstar Carissa

    April 30th, 2019 at 11:32 am

    Hey Adela,

    We have not done this with just almonds but you could totally give it a try. Make sure you have a high power blender so that your smoothie will be nice and creamy. You can always soak the almonds before hand so they blender easier. I would do 2 tbsp of the almonds. Let us know how it turns out!

  26. Adela

    April 30th, 2019 at 1:05 pm

    Thx! I tried the meal replacement smoothie and it was tasty but I thought it was too light. I was hungry right away.

  27. SHEILA

    September 17th, 2019 at 8:00 am

    Excellent information…. Thank you so much. I drink a smoothie every morning in place of breakfast. I need a good coffee smoothie to have when I crave coffee. Any ideas?

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