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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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  1. Elizabeth Reynolds

    July 16th, 2015 at 10:34 pm

    I’ve never used ginger. How do I prepare it before blending??


  2. SGS Rawkstar

    July 17th, 2015 at 8:09 am

    Hi Elizabeth,

    Great question! Here’s our tips to prep ginger for your green smoothie…

    1. Buy a nice sized chunk, peel with a knife or scrape with a spoon
    2. Place into freezer safe zip bag and into the freezer
    3. Grate or cut off ½ inch to 1 inch piece for your smoothies any time you need it.

    A piece of frozen, peeled ginger will last in the fridge for up to six months if stored properly.If this is the first time you’ve embarked on fresh ginger, we recommend to add a small amount to your smoothie — like ¼ inch slice — blend, taste, then add more if you like the flavor. We say fresh is best, but if you don’t think you’ll finish the entire piece of ginger before it goes bad, store in freezer as mentioned above.

  3. Karen

    July 17th, 2015 at 4:21 am

    Can the chia seeds be grounded or must they be left in the natural state to use? Same thing with the hemp hearts

  4. SGS Rawkstar

    July 17th, 2015 at 8:10 am

    Hi Karen,

    Of course! Grinding will help ensure a smoother consistency!

  5. Phyllis Malone

    July 17th, 2015 at 10:04 am

    Do you ever add yogurt/Greek yogurt to your smoothies as a meal replacement?

  6. SGS Rawkstar

    July 17th, 2015 at 12:17 pm

    Hi Phyllis,

    Great question! Thanks for reaching out!

    While yogurt is a great way to add protein to your smoothies, for our family, we personally don’t eat dairy. We’ve talked with a lot of nutritionists and milk isn’t all that it’s been hyped up to be. Dairy is one of the highest diet allergies (and often goes undiagnosed), yet can cause inflammation and if you aren’t buying organic milk, you’re also getting doses of antibiotics, hormones, etc that can tip your own body out of whack. We just avoid milk for our family (and opt for almond milk). We get our calcium from plant-based sources mainly— broccoli, spinach and kale.

    Looking for even more ways to add protein to your smoothies, find out our favorites here…


    It’s definitely a personal choice, and you just have to decide what works best for you and your family.

  7. Jennifer

    September 18th, 2015 at 5:22 pm

    Also, and few seem to know this, peer-reviewed research indicates that dairy milk greatly interferes with antioxidant activity. So any yoghurt added to berry smoothies, for example, will destroy the antioxidants found in the berries. This is also true wherever else you find antioxidsnts such as chocolate and tea!

  8. SGS Rawkstar

    September 21st, 2015 at 5:17 pm

    Thanks for sharing your insight, Jennifer! We’ll have to look into antioxidants + dairy.

  9. tracey

    July 26th, 2015 at 11:25 am

    Hi there. What do you think about eating or not eating certain foods because of our genetic makeup. I for example am South Indian and may not tolerate things that are typically eaten by Europeans.

  10. SGS Rawkstar

    July 27th, 2015 at 6:09 pm

    Hi Tracey,

    Thanks for reaching out! We’re all about finding what works for you + your body, so reach for fruits, leafy greens, + liquid base options that fit your diet, and what makes your body happy!

  11. Aya

    August 9th, 2015 at 11:12 am

    Can you switch almond butter with peanut butter?

  12. SGS Rawkstar

    August 11th, 2015 at 10:34 am

    Hi Aya,

    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!

  13. Steph

    August 11th, 2015 at 12:25 pm

    Hello guys,
    I am surmising that cilantro is coriander here in the UK. I don’t really like the taste of coriander no it’s used a lot in your cleansing recipes. Is there anything else I can use or am I going to have to suck it up!! ☺️

  14. SGS Rawkstar

    August 12th, 2015 at 6:53 am

    Hi Steph,

    You’re right, we’re using cilantro, or coriander, as it’s known across the pond! Not a fan, no worries, coriander seems to be a herb you either love or hate. Swap in another herb like mint or basil you enjoy more. Here are a few of our favorite detoxing herbs…


  15. Joanna

    October 21st, 2015 at 6:48 am

    I would swap for parsley 🙂

  16. Karen

    August 12th, 2015 at 8:33 pm

    Can you mix & match the boosters – the different proteins with fats other than how they’re paired on your chart? Or are these the optimal combos?

  17. SGS Rawkstar

    August 13th, 2015 at 7:59 pm

    Hi Karen,

    Of course! Mix + match the proteins + healthy fats you enjoy most!

  18. Glennis

    September 8th, 2015 at 6:07 am

    Good Morning,

    I was wondering if I replaced my banana with unsweetened apple sauce, how much applesauce would I use?

    I love these smoothies!


  19. SGS Rawkstar

    September 8th, 2015 at 8:33 pm

    Hi Glennis,

    Unsweetened applesauce is a great substitute for bananas! We suggest using 1/4 cup.

    Cheers 🙂

  20. Wendy

    September 27th, 2015 at 11:53 am

    Hi are ground linseeds ok to use instead of chia seeds?

  21. SGS Rawkstar

    September 28th, 2015 at 6:29 pm

    Hi Wendy,

    Great question! While linseed is a great addition to your green smoothie as it’s packed with healthy fats, it’s missing the protein power we love in chia seeds that make this recipe the perfect meal replacement.

  22. Glennis

    October 1st, 2015 at 7:02 am

    Good Morning,
    I have been using the meal replacement smoothie for breakfast and lunch and then eating clean at dinner time. I have been using the meal replacement booster combos. I’m not sure if I am using it correctly though. Just would like to check with you. I am using 1/4 cup of oats and 4 tablespoons of protein powder and adding to my shake. Is that a right combination to use?


  23. SGS Rawkstar

    October 1st, 2015 at 7:17 am

    Hi Glennis,

    Thanks for blendin’ with us! When using oats + protein powder together you’re getting a great protein boost, but you’re missing the benefits of healthy fats. Next time you blend we suggest using oats or protein powder, with a healthy fat option. Our favorites are almond butter, avocado, coconut oil, + chia seeds. By adding both protein + healthy fats to your smoothie you’ll be fueling your body + getting the benefits of a complete meal.

    Hope this helps!

    Cheers 🙂

  24. Lauren

    October 4th, 2015 at 5:08 am


    I have allergies to nuts, and have recently been using sunflower butter in my smoothies. Is this an ok substitute?

  25. SGS Rawkstar

    October 5th, 2015 at 3:03 pm

    Hi Lauren,

    Sunflower butter is the perfect substitute when you have a nut allergy! Great choice! 🙂

  26. Nicky S

    October 9th, 2015 at 6:55 pm


    Forgive me if this is an obvious question. I’m a newbie at this. But if you are using Almond milk or Coconut milk, does that not have the fats benefit already? Or is it that the butters/oils give you a more intense hit?

  27. SGS Rawkstar

    October 12th, 2015 at 2:27 pm

    Hi Nicky,

    These boosters can be added to any of our recipes, including recipes including coconut + almond milk. We usually reserve coconut milk for special indulgences, or a date night dessert. So if you’re looking to use one of our coconut milk recipes as a meal replacement, balancing out the fat content would be a great idea!

    Cheers 🙂

  28. Glennis

    October 21st, 2015 at 6:47 am

    Good Morning,
    I was wondering if there are a lot calories in the almond milk or the coconut milk. I have been blending with these and alternating them in the mornings. I have started using water to blend with. Is water okay to use for a change?


  29. SGS Rawkstar

    October 21st, 2015 at 7:20 am

    Hi Glennis,

    We personally don’t count calories. Three great resources for tracking calories are Self Nutrition Data, and the phone apps: My Fitness Pal and Lose It.

    We will share that while coconut milk 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.

    Water is a great option (and super hydrating)! Learn more about our favorite liquid base options here…


    Cheers 🙂

  30. Kathryn

    November 4th, 2015 at 6:35 pm

    I am loving all your recipes, but I am intolerant of chia, what can I use instead?

  31. SGS Rawkstar

    November 5th, 2015 at 7:29 am

    Hi Kathryn,

    Thank you for reaching out! We love chia seeds because they provide your body with protein + healthy fats, but if they’re not kind to your body we have plenty of options. Some great substitutes when looking to protein to your green smoothie are oats, flax seed, + nut butters. Some great healthy fat substitutes are coconut oil + avocado. Learn more about our favorite options at the links below…



  32. Jill

    November 8th, 2015 at 7:46 am

    First of all, I LOVE LOVE LOVE your site! Can’t wait to purchase your new book too! Just wondering, where does Flax Seed fall into the booster category? I enjoy Flax Seed, but did not see it on the booster chart. Thanks

  33. SGS Rawkstar

    November 9th, 2015 at 1:41 pm

    Hi Jill,

    Great question! Flaxseed is similar to chia seeds in that it provides your body with a boost of both healthy fats + protein.

    Cheers 🙂

  34. sunnie

    November 15th, 2015 at 9:03 am

    Hi, your site is awesome! Just discovered it last week. What about using these boosters with kids? Is it ok to include chia seeds or other things when making a smoothie for kiddos? Mine are 3 & 6 yrs old. Thanks!

  35. SGS Rawkstar

    November 16th, 2015 at 5:37 pm

    Hi Sunnie,

    Thank you so much for reaching out! We love sharing green smoothies with our little rawkstars! It’s my son’s favorite afternoon snack. We suggest starting little ones with an 8oz snack size serving. When it comes to green smoothie booster we suggest reaching out to your pediatrician to ensure they’re the right choice for you + your family!

    Cheers 🙂

  36. Christina

    November 19th, 2015 at 7:20 pm

    Is quinioa a good plant-based protein? Could i use this as a meal replacement along with a healthy fat? Just wondering BC it’s not mentioned alot. And how should I store coconut oil? I tend to put it in the fridge but it solidifies and makes getting it out difficult.

    BTW just got your book last week and I love it…I’ve already splashed green smoothie juice on it!


  37. SGS Rawkstar

    November 20th, 2015 at 8:42 am

    Hi Christina,

    Great questions! Thank you so much for asking! Quinoa is actually the perfect protein to add to your green smoothie because it’s a complete protein, meaning it has all nine of the amino acids your body needs! We suggest adding 1/2 cup of cooked quinoa. Quinoa flakes and flour are also available and might be easier to blend into your next green smoothie – and they make digesting easier, too!

    Also, coconut oil requires no special treatment for storage and is suitable for room temperature storage for up to two years. Keeping your coconut oil at room temperature will hopefully make it easier to add to your green smoothie!

  38. Donna Davis

    December 6th, 2015 at 6:25 am

    HI. I’m hoping to lose weight and for my skin to look less wrinkled and dull. Are there fruits I should avoid… like high glycemic load bananas and stick to Berries? or do you think people just naturally lose weight once they start adding so many veggies? Do you have a list of low glycemic fruits?

  39. SGS Rawkstar

    December 7th, 2015 at 8:41 am

    Hi Donna,

    Great questions! We’re all about fueling your body, rather than limiting which fruits + veggies you add to your body. Looking to use your green smoothie for weight loss? Did you know our co-founder Jadah lost 25lbs in 3 months by replacing one meal with a green smoothie. Learn more about her story here…


    We’re making healthy lifestyle changes that will last a lifetime! Our goal for you is to drink at least one 2-cup serving green smoothie a day in addition to your regular diet. If you would like, you can replace 1 or 2 meals with green smoothies. If you drink green smoothies as meal replacements, make sure to add a protein boost (plant-based protein powder, nut milk, nut butter), or snack on some nuts or a hard-boiled egg 30-60 minutes after you drink your green smoothie.



    If you want to burn fat, you want to include plant-based smoothie ingredients that have the following weight loss effects:

    -Jump start your digestion
    -Burn excess fat
    -Reduce and expel bad cholesterol
    -Provide energy for your cardiovascular system
    -Detox and hydrate your body
    -Promote healthy bowel movement
    -Decrease your appetite for processed foods and sugars

    The Kiwi Berry Punch is a low-calorie, nutrient-dense smoothie recipe that combine the best fruits and veggies for an optimal approach to healthy weight loss.


    Looking to improve your skin health? Here is one of our favorite recipes…


    And check out our favorite tips for glowing skin here…


    We hope these tips help you get started. Please reach out with any questions!

  40. Shae

    December 13th, 2015 at 5:33 am

    I am trying my first green smoothie today (!!) and was wondering if you don’t add the extra protein and fat to make it a meal replacement smoothie, do you typically eat something along with it? Or do you just consider the “basic” smoothies to be snacks and always add the extras to those smoothies you have for breakfast, lunch, and dinner? Thanks!

  41. SGS Rawkstar

    December 14th, 2015 at 11:36 am

    Hi Shae,

    YAY! We’re so excited for you to try your first green smoothie! Green smoothies are the perfect healthy snack all on their own. When planning on using your green smoothie as a meal replacement adding healthy fats + protein ensures you’re getting a complete meal. Instead adding meal replacement boosters to your green smoothie you can always enjoy a handful of healthy nuts or a hardboiled egg to receive the same health benefits.

    Hope this helps! 🙂

  42. Mi

    December 27th, 2015 at 11:20 pm

    Hi I am looking to gain weight what are some tips for us skinny girls that need the extra calories? Have this smoothie with every meal? Currently I am using hemp protein the I usually add banana+coconut oil+chia+dates+coconut milk+morninga powder. Oh and I’m also breastfeeding so I’m avoiding all nuts and dairy

  43. SGS Rawkstar

    December 28th, 2015 at 5:19 am

    Hi Mi,

    Thanks for reaching out. Looking to gain weight? Adding healthy fats to your green smoothie is the way to go! Check out our favorites here…


    Cheers 🙂

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