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Curious about which are the best smoothies for weight loss? Smoothies can be a great addition to a balanced diet to promote health and weight loss, but sometimes the smoothies in your local smoothie shop are not as healthy as they appear to be.
Typical smoothie recipes include various nutritious and delicious whole foods such as fruits, vegetables, proteins, and more. They are quick to make, easy to bring on the go, and relatively budget-friendly. They are especially tempting now that the weather is getting warmer and you want something refreshing.
If your goal is weight loss, there are a few components you should focus on when creating your smoothie. It’s not necessarily about making it super low-calorie, what’s more important is what to add to it so it’s filling and holds you over for several hours.
Keep reading to learn why smoothies are good for weight loss and what you should keep on hand to include in yours. I also share 10 of the best smoothies for weight loss that my dietitian colleagues and friends have developed.
Make sure to save this article for later when you need smoothie inspiration and share it with a smoothie-loving friend!
Best Smoothies for Weight Loss
1. Sweet Potato Smoothie
“This sweet potato smoothie is full of filling fiber, protein, and antioxidants. It’s a delicious way to get in extra vegetables too!” – Sarah Schlichter, MPH, RDN, Owner of www.bucketlisttummy.com
Sweet potatoes are a type of complex carbohydrate, which is a type of carb that is slower-digesting, nutritious, and fills your belly longer. In other words – it’s the type of carb you want to have regularly! The richness of the potato also adds a sense of creaminess to this smoothie in a nourishing way. And no need to worry about the calorie content of sweet potatoes, they are filling because of the fiber content and will only help with weight loss.
This smoothie is also a wonderful way to sneak in an extra serving of veggies into one of your meals if you’re struggling to get in enough. Enjoy!
2. Peach Pineapple Smoothie
“This peach pineapple smoothie is super fun because it whips up into a big airy and creamy dessert if you use dairy milk. The recipe works with non-dairy milk too – though not as voluminous, the fruit flavors stand out more. It’s under 100 calories per serving either way and no added sugar.” – Summer Yule, MS, RDN
Pineapples are a super sweet, refreshing, and hydrating fruit that will satisfy your sweet cravings in a healthy way.
*Dietitian tip: Add an extra scoop of your favorite whey or plant-based protein powder to up the satisfaction and fat-burning power of this one.
3. Citrus Hemp Smoothie
“This citrus hemp smoothie has only 3 ingredients, but is an excellent source of vitamin C, potassium, iron, protein, and healthy fats.” -Colleen Wysocki-Woods, MS, RDN, CLC & Owner of ZEST Nutrition
Hemp seeds don’t always get the attention they deserve but are a powerhouse of nutrients. I personally love the crunch and nutty flavor of them in smoothies and on top of yogurt. They are particularly rich in heart-healthy, anti-inflammatory fats as well as magnesium, which may help balance blood sugar levels.
Enjoy this earthy, nutty smoothie for breakfast, lunch, or a post-workout recovery drink.
*Dietitian tip: Add an extra scoop of protein powder or ½ cup plain Greek yogurt to bump up the protein content.
4. Strawberry Banana Peanut Butter
“I love this one because it’s simple, super creamy, and the peanut butter pairs with the fruit really nicely. It tastes like a PB&J!” -Leanne Ray, Owner of Healthyish Appetite
Peanut butter is one of my favorite ingredients to add to smoothies. I’m a huge PB-lover, so I’m always looking for an excuse to add a scoop to anything I’m eating. The peanut butter adds a sense of richness and healthy fats, keeping hunger at bay for longer. Including the strawberries and banana adds another 1-2 servings of fruits to your day that you may otherwise not get, albeit in a very delicious way.
5. Avocado Berry Smoothie
“I love this smoothie because it’s super creamy and satisfying due to the avocado! The berries also help add natural sweetness and are the perfect complement to the smoothness of the avocado.” – Meggie Connelly
Avocados are rich in monounsaturated fat, a type of anti-inflammatory fat that may support satiety and weight loss. In fact, studies show eating avocados regularly may result in a lower risk of weight gain.
It’s still important to practice portion control, however, as any food that is high in fat is also high in calories. About ½ of an avocado is a great portion for this – enough to stay satisfied but not take you out of a calorie deficit.
6. Green Smoothie
“I love this one because it’s customizable!” – Pam Hartnett, MPH, RDN, Nutrition Coach, Writer, and Owner of The Vitality Dietitians
This is a great example to show all of the essentials in a weight loss smoothie but provides different options for each ingredient to mix things up. Simply blend your choice of leafy greens, protein, fruit, liquid, and healthy fat source, blend and enjoy!
7. Vegan Carrot Cake Smoothie
While you may not originally think to put carrot into your smoothie, this carrot cake smoothie is a must-try. It is both creamy, delicious, and full of beneficial nutrients. Using a vanilla protein powder gives this smoothie 24 grams of protein and it also has 10 grams of dietary fiber, which is known to support healthy weight loss.
If you have a sweet tooth and are craving something sweet, give this smoothie a try. It tastes just like carrot cake, with a fraction of the calories and added sugar!
8. Yummy Meal Replacement Smoothie
If you are feeling short on time or want to swap your meal with a smoothie, this meal replacement smoothie is perfect. Meal replacement smoothies are a great way to get quality, nutritious foods in a fast and convenient way.
These smoothies may differ from other smoothies by generally being higher in calories and protein, with a nutrient profile that resembles a typical meal. Meal replacement smoothies have science-backed benefits that are shown to promote weight loss, making this smoothie a great addition to your weight loss plan.
9. Super Spinach Banana Smoothie
This healthy green smoothie only has four ingredients but packs a nutritious punch! Spinach, a dark leafy green, is the superstar ingredient in this smoothie. It is high in beneficial antioxidants that help fight oxidative stress inside your body, which can reduce inflammation and support healthy weight loss.
*Dietitian tip: Swap the peanut butter for powered PB2 to get the same taste for fewer calories and grams of fat.
10. Raspberry Lemonade Smoothie
With the warmer weather coming, I know I start to crave a nice, cold glass of lemonade. This raspberry lemonade smoothie is a refreshing take on a classic smoothie and is perfect for a hot summer day. There are only around 200 calories inside, making it a great weight loss-friendly snack or mid-day treat to help get you through the day.
*Dietitian tip: Add a scoop of vanilla protein powder or 2 tbsp of hemp seeds for an added protein boost.
Why Are Smoothies Good for Weight Loss?
Smoothies are a great addition to a healthy weight loss plan for a variety of reasons.
Full of micronutrients
First off, most smoothies are filled with nutrient-dense whole foods like fruits and vegetables. Fruits and vegetables are high in many micronutrients, vitamins, and minerals that your body needs in small amounts to function at its best.
An important component of healthy weight loss is making sure to consume an adequate amount of nutrients. Being low in essential nutrients such as vitamin D and vitamin B12 for example may make weight loss more challenging.
High in dietary fiber
Smoothies are high in dietary fiber, a carbohydrate that goes undigested in your digestive tract. Eating a high amount of dietary fiber can help promote weight loss and weight maintenance.
When compared to fruit and vegetable juices, smoothies have more fiber because the skin and pulp are blended up as well. This can help your body break down and digest the natural sugars present in fruit and decrease any blood sugar spikes.
Can be modified to fit a low-calorie diet
For many, an effective weight loss plan includes a moderate calorie deficit. Smoothies are great because you can modify the ingredients to include lower-calorie, high-volume foods. Examples include fresh produce with a high-water content like watermelon and cucumbers.
Low-calorie, high-volume foods allow you to eat a larger quantity, without a major increase in energy intake.
You can also make your smoothies low in added and refined sugars. We know that a high added sugar intake can increase your risk for weight gain. The key is to use natural sugar sources in your smoothies such as delicious fruits and dates.
They are hydrating
Because smoothies are high in water and liquid content, they can fill you up very easily. As long as you are adding a low-sugar liquid like dairy milk, almond milk, or water to your smoothie, you’ll keep calories in check while upping the fullness factor.
Several research studies have shown drinking more water and other non-calorie beverages is associated with weight loss, and a smoothie meal is an easy way to do this.
What Should I Add to My Smoothie To Lose Weight?
Below I will list a few examples of healthy ingredients you can add to your smoothies to lose weight. I encourage you to go through this list and grab 1-2 in each category to keep on hand for a quick and nourishing smoothie.
Remember to be creative and switch it up! It can be fun to try out new healthy smoothie recipes so you don’t get bored of the same thing every day.
Protein
A protein source is important to add to your smoothies for weight loss. Protein can help reduce cravings, keep you full and satisfied, and prevent blood sugar spikes.
If you’re having your smoothie as a meal, I recommend including at least 20 grams of protein. Doing this will ensure the smoothie holds you over until the next meal.
I have had smoothies lacking protein before, and have found myself really ravenous within 1.5-2 hours after drinking it. This is counterintuitive to weight loss!
Here are some quality protein sources I recommend:
- Greek yogurt
- Cottage cheese
- Nuts and seeds
- Nut butter
- Protein powders (both whey and plant-based). I personally love Orgain’s plant-based protein powder, but they also have a great quality whey-based option.
- Milk (dairy or almond milk as the liquid base)
Healthy Fat
Healthy fats are another component of the best smoothies for weight loss. They can help to control your appetite and prevent overeating later on.
It is important to keep in mind that fats do have a higher calorie count than protein or carbs (9 calories/gram compared to 4). To make sure you aren’t going over on calories, correctly portion your fat sources in your smoothie.
Healthy fats to incorporate:
- Mixed nuts
- Seeds (flax, chia, hemp)
- Nut butter (peanut, almond, sunflower) or PB2 powder
- Coconut chunks
- Avocado chunks
Fruit
Fruits are a staple smoothie ingredient and often the base of your smoothie. You can use fresh or frozen fruit, depending on what you have. I personally love any frozen smoothie blends because they already contain a combination of frozen fruits/veggies that you can just scoop up and throw in your blender. Whole Foods 365 blends are one of my favorites.
The best fruits for weight loss are those lower in natural sugars. This will help prevent blood sugar spikes that can lead to crashes later on in the day.
Fruits that are higher in sugar include apples, grapes, and bananas. You can still include these in your smoothie, but you will want to make sure you are using the correct portion size and balancing them out with a protein source.
Low-sugar fruits to include in your smoothie:
- Berries (blueberries, strawberries, raspberries, blackberries)
- Citrus fruits (oranges, clementines, grapefruit)
- Tropical fruits (pineapple, mango)
- Watermelon and other melons
Veggies
Vegetables are great, healthy additions to your smoothie because they are low in both calories and sugar. This makes including vegetables ideal for weight loss since they add bulk without too many excess calories.
Vegetables also provide beneficial micronutrients and dietary fiber. By combining your fruit with vegetables, the fruit tends to overpower the taste and you won’t get that earthy vegetable taste.
You can use any vegetable of your choice inside your smoothie, but I personally find that leafy greens, cucumber, and celery work the best.
Frozen cauliflower is also a hidden gem that makes a smoothie extra creamy (and is completely tasteless). Add it to a chocolate-flavored smoothie and it tastes like a Wendy’s frosty!
Liquid
You will need to add a liquid to your smoothie to achieve the right consistency. Certain liquid choices offer different benefits, such as low-fat milk adds a boost of protein and calcium.
If you are trying to save on calories, opt for plain water in your smoothie. As long as you have other delicious ingredients inside, it will still taste great!
A few liquid choices include:
- Almond milk
- Low fat/skim milk
- Coconut water
- Plain water
If your smoothie is more of a snack or post-workout drink, using a lower-calorie liquid like coconut water or plain water may be preferred. If you need more protein and calories as a meal replacement, I would add some type of milk instead or even a pre-made protein drink liquid (my favorite is Orgain Clean Protein drinks for the high protein and low added sugar content).
Dietitian tip: If you use a high-protein shake as your liquid, you don’t have to add as much protein to your smoothie otherwise. Just one scoop of protein powder would be enough for example, instead of two.
Key Takeaways
Weight loss is challenging and it can be hard to stay motivated. Drinking smoothies made from wholesome, nutritious ingredients can be a healthy and quick addition to your weight loss plan.
You can safely and effectively add smoothies to your weekly meal rotation to help support your weight loss efforts.
However, smoothies should not necessarily replace all of your meals. Having a whole-food-based meal will lead to more lasting energy and curb hunger longer than any blended smoothie version.
All in all, the best smoothies for weight loss are the ones that have a nice balance of protein, carbs, healthy fats, and fresh produce.
Follow the guidelines in this article to create your own smoothie recipe, or simply try out one of the 10 dietitian-approved recipes listed. You can then modify the ingredients to best fit you and your dietary preferences.
And if you’re too short on time to make your smoothies in the morning, no worries. I tell my clients to put their ingredients inside freezer-safe zip-loc bags and freeze them to use later. This is especially helpful if you’re not a morning person or need to quickly head out the door. Then you can simply wake up, pour the contents into a blender, and blend!
Looking for more quick and easy meal and snack ideas? Check out these additional posts:
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