• Shruti GOCHHWAL

Can a Smoothie Replace a Meal?

Gone are the days when smoothies were consumed just as a beverage. Today, smoothies are not only consumed as a post-workout snack but also as an afternoon meal or a late-night dinner.

Smoothies are a time convenient option for those with a super busy lifestyle. They don’t have to spend hours in the kitchen cooking elaborate meals. A bunch of fruits and vegetables tossed in a blender along with water or a milk of choice can offer them a nutrient-dense smoothie that can also double up as a meal.

There has been much debate over the use of smoothies for weight loss.  In fact, there’s a 21-day smoothie diet created by Drew Sgoutas that advocates replacing meals with smoothies to attain better health and quick weight loss. But can a smoothie actually replace the benefits of a wholesome meal? Are smoothies good for weight loss or just a new fad?

How to Make a Meal Replacement Smoothie?

smoothie bowl with blueberries

Caption: A smoothie bowl with blueberries and other seeds., Credits: Pixabay


Smoothies can undoubtedly qualify as a meal. In fact, according to research, replacing meals with high protein fruits and vegetable weight loss smoothies can be very beneficial for your body.

However, if you want to substitute your meal with smoothies, you should ensure that it keeps you full and satiated for long. Here’s how to make healthy smoothies that can totally replace your meals.

  1. Add high protein sources like chia seeds, hemp seeds, tofu, nut butter, or protein powder.

  2. Include sources of fiber like oats, pumpkin puree, or dates.

  3. Add a source of healthy fats like coconut oil or flax seeds.

  4. Add fruits like banana, mango, pineapple, and lots of leafy greens.

An example of a meal-worthy smoothie that can be used as a breakfast, lunch, or dinner option is given below.

smoothie

Caption: a glass of smoothie, Credits: Pixabay


In a high-speed blender, blend the following ingredients:

  1. 5 cups of spinach

  2. 1 tbsp of protein powder

  3. 1 tbsp each of chia, flax, and hemp seeds

  4. 5 cups of any berries

  5. ½ tbsp of nut butter of choice

  6. 5 cups of dairy or non-dairy milk

This smoothie will give you enough calories to satisfy your hunger while also filling your body with essential vitamins and minerals.

Is it Good to Replace Your Meals with Smoothies?

Woman drinking smoothie

Caption: Woman drinking smoothie, Credits: Pixabay


Often on their fitness journeys, people become desperate to lose weight quickly and start replacing all of their meals with liquid juices or smoothies. According to nutritionists, this is not a good idea. You can replace one meal with a smoothie but whole foods should also be a big part of your diet.

Do you often see fitness fanatics raving about their favorite smoothies consisting of vegetables and fruits and wonder, are vegetable smoothies good for you? The answer is yes, but only when they are consumed keeping in mind some important points:

  1. The addition of too many fruits and not enough protein and fat sources.

  2. Avoiding green vegetables to enhance the fruity taste of your smoothies.

  3. Going overboard with ingredients which can result in an increase in calories.

  4. Not consuming smoothies with other whole meals.

There is a difference between consuming smoothies as a meal and taking them as a snack. When using it as a meal, you should make sure that they contain all the vital nutrients from a variety of food sources. Focussing only on fruits or vegetables will not yield you a filling smoothie.

A high sugar smoothie can leave you feeling hungrier than before. Keep in mind that calories from smoothies can add up very fast. It is best to replace only one of your meals with a meal replacement smoothie to ensure good digestion and health.

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