Are Smoothies Good Meal Replacements

Are Fruit Smoothies Healthy

While fruits have antioxidant and anti-inflammatory benefits, smoothies often become hyper-concentrated sources of fruit sugars, Andrews says. Balance it by adding a dark leafy green like spinach, kale or Swiss chard and protein to keep blood sugar in check and control cravings and hunger.

Just beware of the smoothies you buy. With store-bought smoothies, you lose total control over quality and quantity of the ingredients used, says Hammer. Store-bought varieties may use artificial sweeteners, fruit juice, large amounts of fat or sweetened dairy products, contributing to higher amounts of sugar, fat and calories. Smoothie bowls can also contain large amounts of sugary granola and sweetened coconut flakes, she says.

Once in a while, these arent a major concern, says Andrews. But if these types of smoothies are in your regular rotation, they could lead to excessive sugar intake or digestive distress, he says.

Top Weight Loss Foods To Blend

If leaning up if your goal, the ingredients you use in your smoothie can work against you or for you. Im gonna break down the ones I used in this smoothie to help you see WHY I used them to hit my summer body goals: turn my fat into muscle and have the energy to workout.

Spinach: Full of phytonutrients and fiber to minimize any blood sugar spikes from the natural sugars in the smoothie.

Almond milk: Contains a little bit of protein and promotes a creamy smoothie base.

Banana: Adds a little natural sweetness to give you an energy boost.

Almond butter: Curbs your appetite and helps your digestive system

Cacao powder: Boosts your energy levels and metabolism

Hemp hearts: Have twice as much protein as chia seeds.

Cinnamon: helps regulate your blood glucose levels. The last thing you want from your smoothie is a sugar rush, which can give you quick energy and then have you crash real hard.

Cayenne pepper: Helps curb your appetite and boost you metabolism naturally.

Green Weight Loss Smoothies

Popping into a juice bar for a cold cup of extruded kale juice may be all the rage, but when it comes to both nutritional impact and weight-loss power, juices can’t hold a candle to smoothies.

• First, most commercial juices use apple juice, which is a high-sugar, low-nutrient base.
• Second, juicing strips all the natural fiber out of produce: the rough stuff is what makes it good.
• And third, juices lack fat and protein without these crucial elements, you’re getting no fat-burning, metabolism-boosting benefits.

Next time you want to drink your veggies, blend up one of these seriously nutritious recipes from the book Zero Belly Smoothies.

All recipes make one serving.

Also Check: What To Put In Smoothies For Energy

Add Vegetables And Fruits

Firstly, you need complex carbohydrates. Fruits and vegetables are great for making your drink sweeter without sugar. Just make sure you dont use too many fruits.

For instance, pineapple and peaches are great for flavor. But, a banana might be better for avoiding excess energy. Spinach, kale, and cauliflower are great for greens.

Garden Of Life Raw Organic Meal

Garden of Life offers a raw, vegan, certified organic meal replacement shake with its hallmark 44-superfood blends mixed in. Each 115-calorie serving is packed with 100% of your B12 needs, making it a perfect choice for vegetarians and vegans.

The protein content is excellent at 20 grams per scoop, and the 7 grams of fiber exceeds most other meal replacement shakes on the market. As for sweeteners, the only one included is the natural sweetener Stevia.

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Savory Weight Loss Smoothies

A smoothie can be a lot of things: a pre- or post-workout boost, a cold and refreshing thirst quencher, a thick and creamy dessert, a perfectly balanced breakfast. But one thing most of us never think of when we think of smoothies: comfort food.

These recipes, from the book Zero Belly Smoothies, stake out a new territory in the smoothie landscape, a culinary point of departure into a taste realm you might not have considered. While these smoothies are still cold and refreshing, they’re going to taste more like a savory soup than a bright pick-me-up.

• ¼ cup unsweetened almond milk
• 1 scoop plant-based plain protein powder
• 3 ice cubes
• Water to blend

NUTRITION: 232 calories / 2 g fat / 28 g carbs / 3.5 g fiber / 10 g sugar / 26 g protein

Ranking The 16 Best Meal Replacement Shakes Of 2021

After much deliberation and testing, heres how our editorial team ranked the best meal replacement shakes and products available today in 2021.

Here is a quick overview of all the top-ranking meal replacement shakes with the best reviews, customer feedback and ingredient profile:

Lets begin at the top and review each of the best meal replacement shakes for men and women who are looking to lose weight, feel great and enhance nutritional dieting effectively.

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Some Contain Unhealthy Ingredients

Plenty of meal replacement shakes are made with wholesome ingredients.

Others contain unhealthy ingredients like added sugars, corn syrup, partially hydrogenated vegetable oils, artificial flavors and chemical preservatives.

Unfortunately, some shakes that are marketed for weight loss contain more grams of sugar than grams of protein. Thats why you should always read the label before purchasing a meal replacement shake.

Look for a high-protein shake that also contains fiber and a list of ingredients you can pronounce. A healthy meal replacement shake should contain no more than a few grams of sugar.

Ask Mickey: Are Smoothies And Fresh Juices Good Meal Replacements

I consume a lot of blended fruit, vegetable, and nut smoothies because Ive heard that blending preserves the fiber and is better than juicing. Does blending destroy the fiber, and should I be worried about the sugar content?

An apple-spinach smoothie

With warmer weather on the horizon, a cold smoothie or fresh-pressed juice sounds mighty refreshing! By employing a few simple strategies, both can be delicious treats and enjoyed as part of a healthy lifestyle.

Fresh juice is made by pressing the juice from fresh fruits and vegetables then discarding the skin and pulp. This process removes the fiber, a nutrient linked to improved digestion, lower cholesterol, and satiety . Fresh-pressed juice can be a good way to add vitamins, minerals, and phytonutrients to your diet however, be mindful of the calorie content and how it fits into your total calorie needs. Because juice is nearly 100% carbohydrate, lacking protein and fiber, it is quickly digested and absorbed, which can be a concern for someone trying to manage their blood sugar levels. For this reason, it is also not a good meal replacement.

The key to a healthful smoothie is to balance your ingredients without going overboard on high-calorie add-ins. Follow these steps to create a delicious and nutrient-packed smoothie that can keep you satisfied until your next meal.

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Perfect Smoothies Every Time

Feeling adventurous? Want to come up with your own perfect smoothie concoction?

Weve got the not-so-secret formula for you!

I have the blueprint for amazing smoothie recipes and you can get it for FREE! Its my Perfect Green Smoothies one-page printable, which will show you exactly how to make perfect green meal replacement shakes that taste amazing.

You can download it right now by clicking the banner below.

They Dont Fix Unhealthy Eating Habits

In general, diets dont work for weight loss. Long-term weight loss requires long-term lifestyle changes.

While drinking meal replacement shakes can help you lose weight, they dont force you to change your eating habits.

If you simply go back to your old eating habits when you stop replacing your meals with shakes, you will likely regain the weight.

Bottom Line:

Meal replacement shakes are convenient, and they may help you lose weight. However, they may not be a long-term solution for healthy weight maintenance.

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Transitional Day Fast Aka Smoothie Day For The 17 Day Diet

If you havent heard by now, the 17 Day Diet was updated back in 2014 and to include several additions for fat-burning and optimal weight loss.

One of those changes includes an optional Transitional Day Fast or better known as the smoothie day

In a nutshell, the Transitional Day Fast is a special day of fat-burning smoothies in place of your regular three meals.

You can read more about the Transitional Day Fast for the 17 Day Diet.

Fitness Fuel Almond Milk Smoothie

Give yourself a boost with this delicious almond milk smoothie. Full of vitamins and minerals as well as a fruity flavor to keep you fueled.

Plant-Based Recipes / Smoothies / Fitness Fuel Almond Milk Smoothie

Smoothies are a great way to nourish your body with natural energy and vitamin boosts. If protein is what youre looking for, then def give this almond milk smoothie a blend. Its a berry filled, protein powered beverage that can fuel your day the right way.

Recommended Reading: Blended Smoothies For Weight Loss

Why Isnt A Protein Shake A Meal Replacement Shake

While a protein shake like Perform Whey Protein Isolate provides high amounts of protein and is lower in calories, it lacks the important fat, carbohydrates, and nutrients of a well-balanced meal.

So lets recap:

Protein powders provide a nice dose of protein, generally around 20-25 grams per serving. But protein powders do not provide enough of the other important nutrients and minerals of a complete healthy meal.

How To Make A Meal Replacement Smoothie

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. Heres how to make healthy smoothies that can totally replace your meals.

• Add high protein sources like chia seeds, hemp seeds, tofu, nut butter, or protein powder.
• Include sources of fiber like oats, pumpkin puree, or dates.
• Add a source of healthy fats like coconut oil or flax seeds.
• 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.

Caption: a glass of smoothie, Credits: Pixabay

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

• 5 cups of spinach

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Smoothies Can Be Tailored To Meet Your Needs

You can drink smoothies as a snack or meal replacement, but its a good idea to know which types to choose especially if you have a specific fitness or body composition goal in mind.

Theres a common misconception that smoothies are inherently low calorie snacks, but some smoothies pack over 1,000 calories depending on their size and ingredients.

Generally, a 200300-calorie smoothie with 10 grams of protein is a great snack, whereas a 400800-calorie smoothie providing at least 20 grams of protein is better suited as a meal replacement. Its best to assess your goals and calorie needs to determine your specific needs.

The difference between the two may be as simple as adjusting the serving size.

Many smoothie chains provide the ingredient and nutrition information for each of their products, which usually come in 1632-ounce servings.

When making smoothies at home, be sure to control your portion size. Fats like nuts, seeds, nut butters, full fat yogurts, and avocado will provide more calories but increase nutrient density. Meanwhile, sugary add-ins like syrups will provide more calories without quality nutrients.

Summary

Smoothies may aid weight loss if they help you maintain a calorie deficit. However, they can be high in calories, so you should choose those that will fit into your daily calorie needs.

Tailor The Happy Healthy Meal Replacement Smoothie

• Serving size. For most people, the quantities above provide 1-3 serving sizes.
• Nuts. You can use hazelnuts, cashews, walnuts or macadamia nuts instead of the almonds.
• Greens. Always rotate your greens. Instead of spinach, you can also use romaine lettuce which has a very neutral flavor. Mixed greens usually work as well.
• Keto diet or other low carb diets. The recipe still tastes great without the banana and blueberries. For added flavor and calories, you can add more nuts.
• Dont like coconuts? You may want to try peanut butter instead. Most of our testers really loved the peanut butter in this recipe. Chocolate and peanuts, what can get wrong, right? Keep in mind, though, a lot of the peanut butter products our there have a lot of added sugars and salt. So, look for the ones that are 100% pure and organic.
• Make protein shake or protein pudding. Depending on the desired consistent, mix one scoop of protein powder with the smoothie. Hemp protein works very well with this recipe. And the beauty here, is that you dont have to use a blender to do that. Just place the smoothie in a glass bottle, and when its time to eat or drink, mix with the protein using a separate bowl later. We highly recommend to try the pudding consistency.
• Turn into acai bowl. Similar idea to the protein pudding, just add one tablespoon of acai powder and mix.

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What Should You Put In Your Smoothie

While you now know the mix of nutrients necessary to create the ultimate smoothie, you might not know how that breaks down into actual ingredients. To streamline the process, simply choose a mix of ingredients from the below lists until you find your favorite flavor. No matter what you choose, you can look forward to a nutritionally-balanced smoothie that will keep you full for hours on end.

Oatmeal Banana And Strawberry Smoothie

If theres one food item you must have in your house, its oatmeal! Why? Whole oats are great for any weight loss plan. They are high in soluble fiber and are nutritious.

Strawberries are not only mouthwatering but are high on nutrients and treat gout and arthritis.

This is one of those healthy smoothies for dinner that allows you to sleep better without the feeling of hunger. This is because oats and bananas are filling making a good substitute for a heavy dinner.

Ingredients:

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How To Use Meal Replacement Shakes

In reality, having a meal replacement shake on its own isn’t enough. The best way to enjoy a meal replacement shake is to pair it with healthy snacks that can help you turn it into a full-on meal. This way, youre feeding your body all the nutrients it needs to keep you moving throughout your day.

You should aim to consume roughly 325 to 400 calories, 15 to 25 grams of protein, 5 grams of fiber, and 10 to 13 grams of healthy unsaturated fat, says Wendy Bazilian, DrPH, RD, author of The SuperfoodsRx Diet. Otherwise, you might be feeling hungry way before your next meal.

Here are 12 store-bought meal replacement shakes that stack up nutritionally. Plus, exactly what you can pair them with if you need to make them more filling on-the-go.

Green Regimen Elite Protein

Elite Protein is an organic, plant-based chocolate protein powder from Green Regimen. Priced at $52 per tub, Green Regimens Elite Protein offers 25g of organic plant-based protein per serving. And, like other top-rated meal replacement shakes on this list, the formula is filled with superfoods that enhance the usefulness over an ordinary protein powder.

Green Regimen also offers a full amino acid profile for optimal nutrition and peak performance. Your body needs more than just protein to operate at optimal efficiency. Plus, with no added sugars, stevia, or artificial flavors, Elite Protein is ideal for those who want to minimize fillers and sweeteners. Its also one of the few protein powders on this list with 4g of organic fiber and digestive enzymes per serving, making it easier for your body to break down protein and digest the foods you eat.

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Meal Replacement Smoothies To Keep You Satisfied And Healthy

By Eliza

A smoothie makes a great meal replacement because they are filled with nutrients and are pretty filling at the same time. The trick is choosing a smoothie that contains the right ingredients or itâs really easy to totally overdo it on fat, calories and sugar. Making your own meal replacement smoothies at home gives you all the control. Of course, there are limitless possibilities, but here are a few recipes to get you started.

Whats The Key To Meal Replacement Smoothies

That Clean Life, has great guidelines for preparing a healthy dinner smoothie. Unfortunately, the need for a quick dinner often comes from lacking time. If you dont have enough time, smoothies are a great solution.

But, your dinner smoothie will be different from your workout pick-me-up. Remember, this should be a meal.

Read Also: How Do I Make A Smoothie

Stunning Health Benefits Of Green Smoothies

These wonder green concoctions can provide wholesome goodness. They provide stunning health benefits. If you are all new to this green smoothie phenomenon. Try it and you will become a lifelong fan of green smoothie.

• It helps in natural weight loss
• The combination of fruits and vegetables increases your physical and mental wellbeing.
• It lowers the risk of early death.
• Aids in easy digestion and nutrient assimilation.
• It is high in antioxidants and phytonutrients which pep up your natural defenses.
• Provides powerful boosts of vitamins, minerals and antioxidants and increases your energy levels.
• It greatly enhances your mental clarity and focus
• Increased fiber intake prevents constipation.
• It exits the toxins and gives you a clear and glowing skin.
• It gives you a feeling of fullness and reduces cravings.
• Dark green leafy vegetables contain calcium, magnesium and phosphorous and enhance your bone health and
• The chlorophyll content