Best smoothies for weight loss: delicious and healthy blends

Written by Ro Huntriss, RD

Medically reviewed by Louise Bula, RD

Published on May 2, 2025 | Updated on May 2, 2025

Smoothies offer endless variety when it comes to packing protein, fiber, vitamins, minerals, and tons of flavor into your weight loss plan. 

Is there any such thing as “weight loss smoothies”? Well, yes and no.

Smoothies themselves aren’t inherently fat-burning, but they can definitely be helpful for weight loss. If you know how to make them, you can pack them full of nutrients while also keeping them low in calories. As reducing your caloric intake is ultimately what helps you to lose weight, [1] that means smoothies are a tasty, versatile, convenient, undeniably good option for a weight loss diet! 

To help you make the most of your smoothies, we’ll:  

• show how to make the most nutritious smoothies (including weight loss breakfast smoothies to keep you full till lunch)

• share our favorite healthy smoothie recipes for weight loss

• give you the low-down on which smoothie ingredients give you the most bang for your buck—and why!

What are smoothies and how do they work?

Smoothies are usually a mix of fruits, veggies, nut butters, milk or yogurt (including plant-based varieties), blitzed together in a blender. (We’ve seen them made from full Sunday dinners, but we’d recommend you stick to more … umm … tried-n-tested recipes.) 

You can blend these ingredients to make any recipe you enjoy, mixing and matching however you wish. They’re simple to make, easy to drink, and pack in lots of high-quality nutrition. They’re great for busy people for that reason—you can throw a smoothie in your gym bag, take it to work, or drink it while watching the kids at the park, knowing your nutritional needs are taken care of.

And, when they’re nutritionally well-balanced, smoothies can be a super useful meal replacement for weight loss. 

One thing to note here: some smoothies—especially the store-bought kind—can be 100% fruit. These pure-fruit smoothies taste good, but they’re high in sugar and low in protein, fiber, and healthy fats. We’d suggest that you steer clear of these and look for and/or make smoothies that are more nutritionally balanced, especially if you’re using smoothies as part of your weight loss plan. 

What are the benefits of smoothies?

• A smoothie can help you get a healthy breakfast, lunch, or dinner on the go (perfect if you’re a busy person). But make sure you cap your smoothie intake at one per day!

• It’s easy to customize homemade smoothie recipes for your tastes and weight loss goals—make them with the ingredients you like, in the portions you need.

• Smoothies can help you get some quality protein, fiber, and healthy fats pre- or post-workout to maximize your workout gains.

• A nutritionally-balanced smoothie can help curb cravings and keep you feeling full longer—reducing the chances of “snaccidents.”

• Smoothies can be a tasty way to replace lower-quality foods like chocolate or cookies with a high-quality tasty treat, helping you stay on track to your goals and improve the nutritional density of your diet. (Check out our recipes below to see what we mean—the chocolate peanut butter protein smoothie is!)

How do smoothies help you lose weight?

Smoothies aren’t a magic bullet for weight loss (no food is). But they can help you to lose weight. 

The secret is in how you make them. 

Whole food ingredients, [2] like protein powders, nut butters, fruits, seeds, dairy or plant-based milks, and veggies, are the key. These foods have a high nutrient density with a low calorie density, meaning you can make filling smoothie recipes and give your body the nutrients it needs for healthy weight loss without adding lots of extra calories to your daily diet. 

For the best results, make your smoothies at home rather than buying them from the grocery store. That way, you can control exactly what goes into your smoothie, tailoring it to your unique weight loss plan and goals. 

Top 5 healthy smoothie recipes for weight loss

Here are five of our favorite healthy smoothie recipes for getting started on a weight loss journey. Each one has a great balance of protein, fiber, vitamins, minerals, and healthy fats. 

Why we love it: This easy smoothie recipe uses different sources of protein, while berries and flax seeds bring both fiber and antioxidants. If adding protein powder, consider something with a neutral flavor, either unflavored or vanilla—but hey, it’s your smoothie! 

Great as a: breakfast or post-workout smoothie

• 1 cup unsweetened almond milk

• 1/2 cup Greek yogurt (high protein)

• 1/2 cup mixed berries (fiber, antioxidants)

• 1 tbsp chia seeds (fiber, omega-3s)

• 1/2 scoop protein powder (optional)

Why we love it: This low-calorie, high-fiber smoothie is full of essential nutrients, and just the ticket when you want something lighter. 

Great as a: breakfast or mid-afternoon-boost smoothie

• 1 cup unsweetened soy milk (protein)

• 1 cup spinach/kale (fiber, micronutrients)

• 1/2 banana (natural sweetness, potassium)

• 1 tbsp flax seeds (healthy fats, fiber)

• 1/4 avocado (healthy fats for satiety)

Why we love it: Chocolate and peanut butter are a winning combo, and this easy smoothie gives you plenty of protein without compromising on flavor. Super indulgent, without going overboard on calories.

Great as a: post-workout or dessert-replacement smoothie

• 1 cup unsweetened oat or almond milk

• 1/2 frozen banana (creaminess, natural sweetness)

• 1 tbsp unsweetened cocoa powder (antioxidants, rich flavor)

• 1 tbsp PB2 (powdered peanut butter, lower calorie alternative)

• 1/2 scoop chocolate protein powder

Why we love it: Ginger has been shown to aid digestion, [3] while protein and healthy fats help you feel full for longer. The pineapple, banana and ginger flavor combination in this weight loss smoothie recipe is a classic for good reason.

Great as a: breakfast or brunch smoothie

• 1 cup unsweetened coconut milk

• ½ cup of Greek yogurt (protein)

• 1/2 cup pineapple (bromelain, digestion aid)

• 1/2 frozen banana (fiber, potassium)

• 1 tsp grated ginger (anti-inflammatory, digestion aid)

• 1 tbsp hemp seeds (protein, healthy fats)

Why we love it: Oats are the MVP of slow-digesting carbohydrates, helping you feel full for longer. They also bring plenty of vitamins to the party. The simple, mellow flavors make this nutritious smoothie a great choice for sensitive stomachs.

Great as a: breakfast smoothie

• 1 cup milk (or dairy alternative)

• 1/4 cup rolled oats (fiber, satiety)

• 1 tbsp chia or flax seeds

• 1/2 frozen banana or handful of berries

• 1/2 tsp cinnamon (blood sugar control)

Tips on using a smoothie diet plan for weight loss

First of all: we don’t recommend drinking purely smoothies as a diet plan for healthy weight loss. 

Losing weight using smoothies—and giving yourself the best chance of staying at your new weight—means balancing your macronutrients macronutrients The three main nutrients required in large amounts: carbohydrates, proteins, and fats. , as well as balancing your smoothie meals with foods you can chew. 

Here are our top five tips for using smoothies to get the best weight loss results while taking care of your overall health.  

Choose the best smoothie ingredients you can

By being smart about which ingredients—and how much of each—you include in your smoothie recipes, you can create a satisfying meal or snack, while staying in sync with the amount of energy you need to support your health, well-being, and weight loss goals. 

Ideally, your weight loss smoothie recipes should include high-quality protein, fiber, and healthy fats, plus plenty of vitamins and minerals. Using whole foods in your smoothies is an easy way to achieve this.

Use smoothies as a meal replacement—sometimes

Whether you’re on the go or at home, using smoothies as a meal replacement for one of your meals can help you to lose weight. 

Maybe your digestive system, mood, or lifestyle jive well with a healthy breakfast smoothie in the morning. Or you prefer the hassle-free vibes of knocking out a quick smoothie, washing the blender, and being done with dinner in 10 minutes flat. Do whatever works for you to make healthy eating as easy as possible, and remember that, for a smoothie to cut the mustard as a meal replacement, it needs to be a balanced combo of carbs (like oats), protein (like greek yogurt) and fiber (handful of berries and spinach).

That said, don’t blend all your meals. You can have too much of a good thing. The lack of chewing involved in a fully liquid diet can have unwanted side effects, like feeling less full or satisfied. [4] So, shoot for a mix of meals, and use smoothies as part of that mix. 

Be mindful of calories in your smoothies

Smoothies you buy at the store are often high in sugar and calories but low in protein, fiber, and healthy fats. And when making weight loss smoothies at home, it’s easy to throw in more than you might need. Be mindful of the calorie content of your ingredients before blending to make sure you’re not undermining your weight loss efforts by blitzing too many calories into your smoothies.

Not all smoothies are meal replacements

While smoothies can support weight loss, and you can use smoothies as a meal replacement in a balanced weight loss plan, it’s not a good idea to replace all of your meals with smoothies—because not all smoothies are full meals. 

A balanced meal, especially on a weight loss plan, needs to contain all your macronutrients, plus veggies or fruit. And while some smoothies might be low in calories, high in protein, high in fiber, or all of these, they don’t always contain all the nutrition you need to function and feel great. 

If you’re using a smoothie to replace a meal, balance your ingredients well to avoid gaps in your nutrition. Curious how to do that? We’ve got you covered!

Best ingredients for healthy smoothies and their recipes for weight loss 

None of these smoothie ingredients have magical powers that help you lose weight. But put together well, they’ll nourish you, help you feel fuller, curb cravings, and give you energy—all of which is pretty powerful as part of a weight loss lifestyle. 

Protein ingredients for smoothies

• milk (dairy)

• Greek yogurt, Skyr, or quark

• cottage cheese

• kefir

• ricotta cheese

• silken tofu

• whey or casein protein powder

• pea protein or other plant-based protein powders

• collagen peptides 

Fiber ingredients for smoothies

• oats

• seeds

• fruits (passion fruit, avocado, berries, kiwi, pear, apple, banana)

• sweet potato (cooked)

• veggies (spinach, kale, carrot, zucchini, cauliflower, beet)

• pumpkin (cooked or canned)

• chia pudding

• soaked flaxseed

• white beans or chickpeas

Healthy fat ingredients for smoothies

• nuts and nut butters

• seeds (chia, hemp, flax, pumpkin)

• avocado

• coconut (shredded, milk, or cream)

• tahini

Herbs, spices, and flavors for smoothies 

• ginger, whole or ground

• cinnamon

• nutmeg

• cacao nibs 

• fresh mint or basil (especially nice with citrus or berry flavors)

• turmeric 

• black pepper 

• cardamom 

• vanilla extract or powder 

• lemon juice

Mix and match to find your new favorite recipe!

FAQs about smoothies

What not to put in a smoothie for weight loss?

When looking at what not to put in your smoothies for weight loss, think about avoiding unnecessary calories. These might be from added sugars, syrups, extra spoonfuls of nut butter, and so on.

What liquid is best for smoothies for weight loss?

The best liquids for smoothies for weight loss are milk or yogurt—either dairy or unsweetened plant-based options, like soy, as these tend to be high in protein too.

Can I just drink smoothies instead of eating?

We don’t recommend that you just drink smoothies instead of eating. Chewing is also important for your oral health and feeling satisfied with your meals, and it’s easier to get all the nutrients you need when you eat a varied, whole-food diet. See smoothies as more of a supplementary kinda deal.

Can I drink two smoothies a day to lose weight?

You can drink two smoothies a day to lose weight, but for long-term results, you need to eat in a way you can sustain—and relying too heavily on smoothies isn’t the best approach. We recommend that you have no more than one smoothie a day and two balanced meals. Aim to eat, rather than drink, the majority of your daily calories.

Should you drink smoothies fast or slow?

Whether you should drink your smoothies fast or slow is up to you, but our advice would be to drink them slowly. This helps with feeling more satisfied and brings a little mindful eating to your day.

Written by Ro Huntriss, RD

Medically reviewed by Louise Bula, RD

Published on May 2, 2025 | Updated on May 2, 2025