Smoothies can be a convenient and tasty way to incorporate more nutrients into your diet while you’re trying to lose weight. But what’s in your smoothie can determine whether it’s a healthy choice or a calorie bomb. Some smoothies can be dense in nutrients, but others can be loaded with added sugars, artificial ingredients, and extra calories that can hinder your progress. The best smoothies for weight loss fill you up and keep you satisfied as a meal replacement, or they offer extra nutrition you might be missing from your diet. Nutrients like fiber and protein promote satiety, reduce food cravings, and support lean muscle during weight loss.
Top Picks for Weight Loss Smoothies
Here's a breakdown of some of the best weight loss smoothie options, focusing on their key ingredients and benefits:
- Best All-in-One Nutrition Smoothie Powder: Ka’Chava All-in-One Nutrition Shake
- Best Superfood and Protein Combo Smoothie Powder: Sunfood Superfood Smoothie Mix
- Best On-the-Go Smoothie Powder: Kencko Instant Smoothie
- Best Organic Smoothie Powder: Tusol Superfood Smoothie Mix
- Best Green Smoothie With Protein: Pur Greens + Protein
- Best Smoothie Pouch With Fiber: Noka Superfood Smoothie + Prebiotic Fiber
- Best High-Protein Ready-to-Drink Smoothie: Pressed Juicery Smoothie
- Best High-Protein Smoothie Pouch: Fuel for Fire Fruit Smoothie
- Best Smoothie Pouch for Low-Carb Diets: Designer Wellness Protein Smoothie
- Best Premade Smoothie for Antioxidants: Revive Superfoods Smoothie
- Best Premade Vegan Smoothie: Daily Harvest Smoothie
- Best Premade Smoothie With Organic Ingredients: SmoothieBox Smoothie Mix
- Best Smoothie Cubes: Bumpin Blends Smoothie
Understanding Key Ingredients
To make the most of weight loss smoothies, it's important to understand the role of different ingredients:
Protein
Protein is an essential component of weight loss smoothies. It increases satiety, reduces food cravings, and supports lean muscle mass during weight loss. Experts say you need to consume at least 1 gram of protein per pound of your target body weight to build or maintain muscle mass. Protein shakes can help boost your intake.
Fiber
Fiber is another crucial nutrient for weight loss, as it helps you feel full and satisfied. Soluble fiber, found in fruits, vegetables, oats, and legumes, absorbs water and forms a gel that slows down food as it passes through your digestive system.
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Healthy Fats
Healthy fats, such as those found in avocados, nuts, seeds, and nut butter, are crucial for heart health and can contribute to satiety.
Superfoods
While there’s no official definition of the word “superfood,” it’s often used to describe ingredients rich in vitamins, minerals, and other nutrients that can benefit your health.
Greens
Spinach or kale offer lots of fiber, but they're mild in flavor and blend really well.
Smoothie Powders: A Detailed Look
Ka’Chava All-in-One Nutrition Shake
Ka’Chava All-in-One Nutrition Shake provides essential vitamins, minerals, and omega-3 fatty acids and is easy to mix in water or add to a smoothie. It's high in protein and fiber, vegan, gluten-free, non-GMO, and contains adaptogens, antioxidants, and probiotics. It balances the three main macronutrients - protein, fat, and carbohydrates - while providing a caloric structure that helps keep you comfortably satisfied while in a deficit. It contains essential micronutrients for a diverse and robust gut microbiome. The adaptogens in Ka’Chava such as maca, cordyceps, and reishi can help lower the stress response in the body when calories are lower.
Sunfood Superfood Smoothie Mix
Sunfood Superfood Smoothie Mix is an affordable mix of superfoods and protein to support healthy weight loss. It contains 13 superfoods, including goji berry powder, known for its high antioxidant content, and lucuma powder, a fruit that enhances natural sweetness while delivering additional antioxidants. Each serving provides 12 g of plant-based protein. The plant blend of protein is made of pea, hemp seed, almond, and pumpkin seed protein. It also contains 6 g of fiber.
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Kencko Instant Smoothie
Kencko smoothie packets are made from organic, freeze-dried fruits and vegetables. Kencko has protein smoothie powders, which include 11 g to 12 g of plant-based protein (pea, sunflower seed, and pumpkin seed), plus fruits or vegetables. The goal is to offer a smoothie packet for quick preparation by mixing with water or milk. It’s an easy way to get in two and a half servings of fruits and veggies, which might be appealing for a busy person.
Tusol Superfood Smoothie Mix
Tusol Superfood Smoothie Mix is an organic smoothie base with protein and fiber that contains adaptogens, probiotics, and prebiotics. It provides high protein, fiber, and essential nutrients in one convenient blend. With 29-plus superfoods, each smoothie supports sustained energy, mental clarity, gut health, and healthy weight management. One of the superfoods is cacao, which contains antioxidants and polyphenols that may help reduce inflammation. Reishi, an adaptogen mushroom, may support the immune system and even positively influence weight, although more research is needed. Tusol smoothie packets also contain prebiotics and probiotics to support a healthy balance of gut bacteria.
Smoothie Recipes for Weight Loss
Here are some smoothie recipes that incorporate key ingredients for weight loss:
Workout Recovery Smoothie
"The ingredients in this cherry-vanilla smoothie can help you feel your best after a tough workout," says Largeman-Roth. "Cherry juice has been shown to relieve post-exercise pain in athletes, while pomegranate juice can help accelerate muscle recovery."
- ¾ cup ice
- ¼ cup fresh or frozen pitted tart cherries
- ¼ cup pomegranate juice
- 1 scoop vanilla protein powder
- 1 tbsp chopped walnuts
- 1 small cooked, peeled beet (or raw beet, scrubbed and chopped)
Banana Almond Protein Smoothie
This smoothie is seriously delicious-and makes for a mean-postworkout shake too. Delivering 21 grams of protein, it helps to repair micro-tears in your muscles to get you ready for your next gym session.
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- ½ cup coconut water
- ½ cup plain Greek yogurt
- 3 tbsp almond butter
- 1 scoop whey protein powder
- 1 tbsp hulled hemp seeds
- 1 frozen banana
- 1 cup ice
Protein Power Smoothie
"Blend up this fruity smoothie to deliver serious protein to your body," says Largeman-Roth.
- ¾ cup fat-free milk
- ½ ripe banana
- ½ cup frozen raspberries
- ½ cup frozen blueberries
- 1 scoop vanilla whey protein powder
- 5 ice cubes
Very Berry Super Shake
"This shake is packed with protein, fiber, healthy fats, phytonutrients, and probiotics," says Brian St. Pierre, M.S., R.D., C.S.C.S., sports dietitian and nutrition coach at Precision Nutrition. "It can be breakfast, lunch, or dinner."
- 12 oz water
- 1 cup spinach
- 2 cups frozen mixed berries
- 1/2 cup plain low-fat yogurt
- 2 scoops vanilla protein powder
- 1 tbsp walnuts
- 1 tbsp ground flaxseed
Apple and Great Grains Shake
This shake tastes like apple pie in a glass, but you won't find 58 grams of protein in a slice of Grandma’s famous dessert. Leave the apple skin on for extra phytonutrients.
- 12 oz water, milk, or yogurt
- 2 scoops vanilla flavored protein
- 1 apple, core removed, and sliced into wedges
- 1 cup of spinach
- 2 tbsp of almonds
- ¼ cup of uncooked oats
- Ice as needed
- Cinnamon, to taste
Chocolate, Peanut Butter, and Banana Shake
You’d never guess that a cup of spinach is hiding in this delicious chocolate and peanut butter shake.
- 12 oz water, milk, or yogurt
- 2 scoops chocolate flavored protein powder
- 1 banana
- 1 cup of spinach
- 2 tbsp of natural peanut butter
- 1 tbsp cacao nibs or dark cocoa powder
Strawberry Banana Shake
Adding ground flax to this classic protein shake provides you with extra fiber and heart-healthy omega-3 fats
- 12 oz water, milk, or yogurt
- 2 scoops vanilla or strawberry flavored protein powder
- 1 banana
- 1 cup of frozen strawberries
- 1 cup of spinach
- 2 tbsp of ground flax
Chocolate Cherry Awesomeness Shake
Research suggests that cherries can ease soreness after a workout, making this a perfect recovery shake.
- 12 oz water, milk, or yogurt
- 2 scoops chocolate flavored protein powder
- 2 cups of sweet dark cherries, pits removed
- 1 cups of spinach
- 1 tbsp of walnuts
- 1 tbsp ground flax
- 1 tbsp cacao nibs or dark cocoa powder
Vanilla Pumpkin Pie Shake
Tired of the same old fruit smoothies? Try one that tastes like pumpkin pie. The pumpkin is a great source of Vitamin A, which is good for your eyes, skin, and immune system.
- 12 oz water, milk, or yogurt
- 2 scoops vanilla flavored protein powder
- ¾ cup of pureed pumpkin
- 1 tbsp of walnuts
- 1 tbsp of ground flax
- ½ cup of uncooked oats
- Cinnamon and vanilla extract to taste
- Ice as needed
Baked Apple Shake
The sesame seeds in this shake add unexpected flavor, plus a helping of magnesium and selenium.
- 12 oz water, milk, or yogurt
- 2 scoops vanilla flavored protein powder
- 1 apple, core removed, and sliced into wedges
- 1 cup of spinach
- 1 tbsp of almonds
- 1 tbsp of ground flax
- 1 tbsp of sesame seeds
- Cinnamon to taste
- Ice as needed
Tropical Power Shake
It’s like a piña colada, only this shake has 58 grams of protein and a cup of spinach.
- 12 oz water, milk, or yogurt
- 2 scoops vanilla flavored protein powder
- ½ banana
- 1 cup of pineapple
- 1 cup of spinach
- 1 tbsp of ground flax
- 2 tbsp of unsweetened coconut flakes
- ½ cup plain yogurt or vegan alternative
Superfood Shake
Nutrients in deeply colored fruits and vegetables like beets and cherries can boost athletic performance and help with muscle recovery.
- 1/2 cup frozen cherries
- 8 oz water
- 1/2 cup chopped raw beets
- 1/2 cup frozen strawberries
- 1/2 cup frozen blueberries
- 1/2 banana
- 1 scoop chocolate whey protein
- 1 tbsp ground flaxseed
Dr. Mike’s Power Shake
This smoothie packs in a whole cup of blueberries, and you’ll also get a dose of omega-3 fats-good for your brain and heart-from the walnuts and flax.
- ¼ cup low fat cottage cheese
- 1 cup blueberries (fresh or frozen)
- 1 scoop vanilla protein powder
- 2 tbsp flaxseed meal
- 2 tbsp walnuts, chopped
- 1½ cups water
- 3 ice cubes
Double Chocolate Mint Smoothie
With chocolate almond milk, cocoa powder, and cacao nibs, this rich drink will give you a chocolate fix without going overboard on calories.
- 1 scoop chocolate protein powder
- 3/4 cup chocolate almond milk
- 1 tbsp walnuts
- 2 tbsp cocoa powder, unsweetened
- 1 tbsp cacao nibs
- 2 mint leaves
- 4 ice cubes
- ¼ cup water
Coconut Almond Smoothie
Drink this for a decadent treat: Almond butter makes the mix extra creamy, while dark chocolate almond milk and coconut flakes make it extra tasty.
- 1 scoop chocolate protein powder
- 1 tbsp unsweetened coconut flakes
- 1 cup chocolate almond milk
- 1 rounded tbsp almond butter
- 1½ cups water
- 3 ice cubes
Orange Creamsicle
This shake tastes just like a creamsicle, but with real ingredients rather than loads of added sugar.
- 1 scoop vanilla protein powder
- 1 orange
- ¼ orange peel
- 1 tbsp walnuts
- 2 tbsp flaxseed meal
- 1 cup water
- ½ cup orange juice
- 3 ice cubes
Strawberry Banana Post-Workout Smoothie
This smoothie makes for the perfect recovery drink. It’s not only loaded with muscle-building protein, but also boasts a blend of healthful nutrients that speed recovery and nourish your body.
- Water as needed
- 1 cup plain low-fat kefir
- 2 tbsp walnuts
- 1 cup chopped strawberries
- 1 banana
- 1 scoop vanilla whey protein
Chocolate Peanut Butter Smoothie
Drink this for the perfect afternoon snack. It’s packed with protein, fiber, and antioxidants, and a nearly even amount of carbs and fat. So it’s filling and tasty.
- Water as needed
- 2 tbsp flaxmeal
- 1 tbsp unsweetened cocoa powder
- 1 tbsp natural peanut butter
- 1 scoop chocolate whey protein powder
Blueberry Breakfast Smoothie
This shake may be the definition of a perfectly balanced breakfast. It has a healthy 42-gram dose of protein, which will help you feel fuller the rest of the day.
- 1 cup blueberries
- 1/2 banana
- 1 1/2 scoops protein powder
- 2 tbsp walnuts
- 2 tbsp oats
- 1 tbsp chia seeds
The Green Monster
Research from Ohio State University shows that avocado can unlock the full nutrition potential of certain vegetables and improve the absorption of antioxidants.
- 8 to 10 oz water
- 2 stalks kale, stems optional
- 1 cup grapes
- 1/2 cup frozen mango chunks
- 1 strip lemon rind
- 1/2 avocado
- Ice as needed
Summertime Blast
"The combo of melon, basil, and pineapple makes the shake super refreshing," says Franklin Becker, chef of The Little Beet in Manhattan.
- 2/3 cup seedless watermelon
- 2 tsp lemon juice
- 1/2 cantaloupe
- 1 banana
- 1/4 cup pineapple
- 2/3 cup ice
- 4 to 5 fresh basil leaves
Matcha Madness Smoothie
Worthy of its Instagram fame, matcha green tea powder contains more antioxidant firepower than regular green tea. Blend it into this muscle-making smoothie that tastes like a vacation in a glass.
- 1 cup coconut milk beverage (not canned coconut milk)
- 2 scoops plain or vanilla protein powder
- 1 tsp matcha tea powder
- 1 tbsp cashew butter
- 1 tbsp fresh lime juice
- 1/4 tsp ginger powder
- 1 cup frozen mango cubes
Blue Bomb Smoothie
This smoothie might be blue, but there's nothing gloomy about it. Cottage cheese is loaded with casein protein, a slow-digesting protein to help supply your muscles with a steady level of fuel.
- 1 cup milk
- 3/4 cup plain cottage cheese
- 2 tbsp ground flaxseed
- 1 tsp orange zest
- 1 tsp honey
- 1/8 tsp almond extract
- 3/4 cup frozen blueberries
The Peach and Protein
Experts say you need at least 30 grams of protein to help muscles grow after a workout. The 42 grams in this mix go down easy.
- 2 peaches (pitted and chopped)
- 1/2 cup plain Greek yogurt
- 3/4 cup cup whole milk
- 1/4 cup mint
- 1 scoop vanilla protein powder
The Oat Berry
Whole grains, antioxidants, and good fats deliver an artery scrub-and-lube. Plus, more fiber than a large apple!
- 1 1/2 cups mixed frozen berries
- 1 cup 1% milk
- 1/4 cup rolled oats
- 1 tsp honey
- 1 tsp almond butter
Berry Blast with Greens
If you have trouble eating your greens, drink them. In this berry-forward shake, you won't even taste the spinach.
- 1 scoop vanilla or strawberry protein powder
- 1 cup loosely packed baby spinach
- 1 cup frozen mixed berries
- Add 6 to 12 oz dairy milk, plant-based milk, or water
Berry Shake
This berry shake is packed with antioxidants from the berries, which help fight inflammation and support recovery after workouts. Spinach adds a dose of iron and fiber, essential for maintaining energy levels and digestive health. Walnuts provide healthy fats that keep you full and satisfied. Combined with high-quality protein powder, this smoothie is a delicious way to refuel your body and promote muscle repair.
- 12 oz water
- 1 cup spinach
- 2 cups frozen berries
- Ice
- 2 scoops vanilla protein powder (40g)
- Walnuts
Apple Cinnamon Shake
This apple cinnamon shake is another great post-workout snack option. It’s a comforting blend that helps with recovery and keeps you full longer. Apples are rich in fiber and vitamins, promoting gut health and steady energy release. Cinnamon has been shown to regulate blood sugar levels, making it an excellent addition for those looking to manage cravings. Adding oats provides extra fiber and slow-digesting carbs, perfect for sustained energy post-workout. Walnuts add healthy fats, and spinach offers essential vitamins and minerals.
- 2 scoops vanilla protein powder (40g)
- 1 apple (with skin)
- 1 cup spinach
- Walnuts
- Oats (optional)
- Cinnamon
- Ice
Chocolate Peanut Butter Shake
This delicious combination of chocolate and peanut butter gives you this rich flavor all while delivering a powerful protein punch. Almond butter is a great source of healthy fats and protein, which helps keep you full and satisfied. Bananas add natural sweetness and potassium, crucial for muscle function. Spinach boosts the nutrient profile without affecting the taste, and cacao provides antioxidants that enhance overall health. This smoothie is ideal for satisfying your sweet tooth without compromising your fitness goals.
- 12 oz water or almond milk
- 2 scoops chocolate protein powder (40g)
- 1 cup spinach
- 2 tablespoons almond butter
- 1 banana
- Cacao or cocoa powder
- Ice
Chocolate Cherry Shake
Cherries are known for their anti-inflammatory properties, which can help reduce muscle soreness after intense workouts. Paired with chocolate, this smoothie feels like a treat but is packed with nutrients. Flax seeds add omega-3 fatty acids, which support heart health and reduce inflammation. Spinach provides iron and fiber, essential for maintaining energy and digestive health.
- 12 oz almond milk
- 2 scoops protein powder (40g)
- 1 cup pitted cherries
- 1 cup spinach
- Walnuts
- Flax seeds
- Cacao
- Ice
Lean Shake
This lean shake is designed for those looking to cut calories while maintaining muscle mass. It’s straightforward and effective, focusing on delivering high-quality protein with minimal extras. Coconut flakes add a hint of flavor and healthy fats without excess calories. This shake is perfect for those in a cutting phase, because you get the protein needed for muscle maintenance while still keeping your calorie count low.
- Water
- Ice
- 2 scoops protein powder (40g)
- Coconut flakes
Mint Shake
This mint shake is not only refreshing but also great for digestion. Mint has natural digestive benefits and can help soothe the stomach after workouts. Cacao provides antioxidants, while almond milk adds a creamy texture with fewer calories than regular milk.
- Half water, half almond milk
- Ice
- Unsweetened cacao
- Fresh mint leaves
- 2 scoops protein powder (40g)
General Tips for Weight Loss Smoothies
- Use whole fruits and vegetables: Avoid fruit juices, which add extra sugars without the nutrients found in whole fruits.
- Be mindful of added sugars: Avoid honey, maple syrup, sugar, monk fruit, and stevia, as they are high in calories and low in nutrients.
- Choose your liquid base wisely: Dairy milk contains eight grams of complete protein per cup. If plant-based is your only option, stick with soy-milk, which is roughly equivalent to dairy milk in terms of protein.
- Add healthy fats: Include sources like avocados, nuts, and seeds.
- Don't overdo it with calories: To promote fat loss, aim to keep your protein shakes between 300 and 400 calories.
Potential Risks and Considerations
If you have preexisting health conditions, make sure the smoothie ingredients are safe for you. For example, some smoothies are higher in carbohydrates and may not be appropriate for someone with type 2 diabetes who needs to limit daily carbohydrates. Other smoothies or smoothie powders may contain additions like ashwagandha, which isn’t recommended for people who are pregnant or breastfeeding, those who have autoimmune conditions, or those taking medications for type 2 diabetes. Always check the ingredient list and ask your doctor if you're unsure about any potential risks before incorporating smoothies into your diet.
The Role of Meal Replacement Shakes
A meal replacement shake is a drink that comes in either a powdered form (to mix with liquid) or as a ready-to-drink (RTD) product. Often, these shakes contain higher nutrient levels but fewer calories than a person would usually consume during a meal.
While meal replacement shakes have the potential to help with weight loss on a short-term basis, it’s important to know that nutrition-wise, whole foods are preferable to shakes, particularly in the long term.