It is no secret that people who replace one meal, usually breakfast or lunch (or both), with a green smoothie, lose weight faster, can maintain their weight, and have tons of energy throughout the day. Green smoothies make it possible for many of us to meet our daily need of vitamins, minerals, fiber, and many other beneficial phytonutrients in just one serving. It may even cover the entire recommended five servings of fruit and vegs a day.
So whether you are on a mission to lose weight, maintain weight or just live a healthy, happy life, green smoothies are one of the best and fastest ways to help you with that. And the best part… making a green smoothie is probably one of the fastest, fast foods out there. It takes you less time to blend up a delicious green drink than it takes to drive to your nearest fast food place and place your order. Even if that restaurant is just around the corner.
It takes about 5 minutes to make a green smoothie, and they are super delicious and filling when made the correct way. Pour them into a Mason jar or other tight fitting container or bottle and you have your complete meal on the go.
Tips to Make a Meal Replacement Green Smoothie
To make sure your green smoothie is a complete, filling meal it is important to include all macronutrients into it. Meaning lean protein, healthy fat, and high-fiber complex carbs. When doing so, green smoothies will fill you up until your next meal or snack, while providing you with all the nutrients and energy you need to fly through your day.
Here are my tips to turn that green smoothie into a complete, healthy, and filling meal:
TIP 1: Add plant-based protein
Our body needs protein to build and repair cells and tissues. It is also an essential building block of enzymes and hormones. Including a plant-based protein into your smoothies will give you a full feeling until the next snack or meal and give you tons of energy as well.
Protein is also essential for repairing and building muscle tissues. And the more muscle you have to more calories you’ll burn.
- Seeds: chia, flax, hemp, sesame, sunflower, or pumpkin seeds
- Nuts: almonds, walnuts, cashews, pistachios, cashews, hazelnuts, etc.
- Hemp hearts
- Yogurt (unsweetened, preferably homemade)
- Nut milk
- Rolled oats
- Nutritional yeast
Note: tofu is also a plant-based protein, but except fermented soy products such as tempeh, you shouldn’t consume soy as it is not a health food. READ MORE HERE!
TIP 2: Add a healthy fat
Fat is necessary to keep your energy levels up, boost metabolism and protect your heart. And maybe the most important thing, fat can help your body to absorb more nutrients – such as lutein, lycopene, vitamin E, and beta-carotene, and curb hunger cravings.
Fat is also a primary source of energy, and critical for our hormones, nerves, reproductive system, skin, and brain.
And it is actually a myth that fat makes you fat and should be avoided when on a weight loss mission. Our body needs healthy fats to function properly. It all depends on which and how much fat you use.
Plant-based healthy fats:
- Coconut oil or coconut milk
- Nut butter: peanut, almond, etc.
- Seeds: flax seeds, chia seeds, hemp seeds, pumpkin seeds, sunflower seeds, etc.
- Nuts: almonds, walnuts, Brazil nuts, pine nuts, cashew, macadamia, peanuts, etc
Scroll down for more meal replacement green smoothie tips and tricks.
TIP 3: Add high-fiber, complex carbohydrates
They make you feel fuller for longer periods, slow down the absorption of sugar (balance blood sugar levels), and keep your digestive tract clean from waste materials.
Plant-based high-fiber complex carbs:
- Berries (blackberries, raspberries, and blueberries)
- Leafy greens: spinach, kale, watercress, bok choy, etc
- Veggies: broccoli, cucumber, celery, etc
ALSO READ: Recommended Daily Fiber Intake: The Lowdown
TIP 4: Add flavor boosters
Just to make it yummier and make you want a green smoothie as a meal replacement 😉
- Mint, basil
- Lemon or lime
- Cacao nibs or cacao powder
- goji berries
Make sure to add every category to your smoothie and you’ll create delicious green drinks that will fill you up and give you the energy you need to make it a complete, healthy fast-food meal.
For more tips, tricks and recipe to make the perfect green smoothie, click here to download my FREE green smoothie eBook.
FYI: Thicker smoothies fill you up better
According to a study done by the journal “Flavour”, people who have thicker smoothies felt twice as full as the ones who had a thinner smoothie. They believe our brain associates a thick texture with feeling satisfied.
To make a thicker smoothie, you could add less liquid base, or use frozen bananas or chia seeds. Mangoes and avocados are also great to make thicker, creamier smoothies.
We have a green smoothie for breakfast almost every morning, and I promise you if you keep these tips in mind you’ll make smoothies that will help you fly through the day, lose weight, maintain weight, and provide your body with the best building blocks without feelings of deprivation and hunger.
If you are taking blending and making green smoothies serious but can’t afford an expensive Vitamix or Blendtec… I actually found a much better solution which is only half the price and AS GOOD. CLICK HERE for more info.
Thanks for reading. I hope this information was helpful. Until next time!
Crazy cat lady, life and food lover, certified biologist, and holistic health coach.