How Do Green Smoothies Help With Weight Loss? The #1 Recipe!

By Lily •  Updated: 11/29/21 •  7 min read

Green smoothies have been a popular topic in the health and fitness industry for years. So, you may be wondering, “How do green smoothies help with weight loss?”

It might surprise you that I’m going to say this, but if you are not careful, green smoothies might actually make you gain weight because of their high-calorie and sugar content.

I prefer not to drink my calories because I like to eat. Instead, I stick to black coffee or unsweetened tea in the mornings.

However, green smoothies are not always bad if you use the right ingredients. And I would much rather you drink a green smoothie in the mornings than eat a 500 calorie muffin.

So if you want to learn how to make a refreshing and nutritious green smoothie the right way, keep reading!

How To Make Healthy Green Smoothies To Lose Weight

Benefits of Green Smoothies

Weight-loss tips and tricks have existed for years, but you don’t need a gimmick when you rely upon the time-tested benefits of eating a plant-based diet.

Eliminating processed foods and fatty meats already gives you an edge on losing weight, but you can do more.

Green smoothies take it even further by offering you these benefits for your weight-loss journey, and knowing how to make healthy green smoothies to lose weight can make this your favorite part of each day.

•Improve digestion

•Replace high-calorie meals

•Make hydration more palatable

•Lower your sugar and carb intake

•Maintain higher energy levels with nutrient-dense drinks

Start with Your Main Base

Without some form of liquid, the rest of your ingredients for the smoothie will be little more than a fruit and veggie puree.

You’ll want to start by choosing a base that blends well with your ingredients and suits your personal tastes.

Some of the best liquids to use for a base also contain protein, which is essential to consider when you’re on a plant-based diet.

Almond, oat, and soy milk all contain protein, and each one has specific benefits depending upon whether or not you have any dietary sensitivities.

Coconut is another excellent option with a thickening effect that you might prefer to help you to stay fuller for longer.

You can also use water in a pinch to make an extra low-calorie smoothie for a snack or to thin out a smoothie that gets too thick.

Pick Out Your Greens

Once you’ve picked out your base, it is time to start making your smoothie fit its name. You’ve got tons of options for flavorful fruits and vegetables to help you turn your smoothie green.

Spinach, kale, and broccoli are all popular greens to add. You can also get creative by adding some cucumber, collard greens, or lettuce to your smoothie.

Depending upon how big of a smoothie you want to make, you’ll need about one to three cups of greens. Click the link to learn which are the best and worst vegetables for weight loss.

Sweeten It With Fruit

Without fruit, your green smoothie would retain all of the bitterness of uncooked green vegetables. You can consider fruit the natural sweetener that helps you add flavor while also packing your smoothie with more nutrients and fiber.

Berries are among nature’s most potent superfruits, and you can’t go wrong with blueberries, strawberries, and raspberries. Click the link to learn which are the best and worst fruits for weight loss.

Keep in mind that these can change the color of your green smoothie, but this might not matter if you’re not trying to fit a theme.

Other fruits can add noticeable benefits to your smoothie. For example, bananas can give your smoothie a creamier flavor. You can use frozen ones to make it colder and more like a shake. 

Use These Tips to Add Some Excitement to Your Smoothies

With a liquid, some greens, and added fruit, you’re already well on your way to making the perfect green smoothie. Now, you can use these tips to keep your new favorite drink exciting enough that you’ll look forward to having one every day.

1. Vary Your Fruit and Vegetable Options

Did you know that the USDA classifies vegetables into five different sub-groups? These groups are defined by fairly obvious characteristics that you can see when picking out your produce at the market.

Making an effort to add vegetables from more than one group to your smoothie helps you create a better mix of nutrients.

For a green smoothie, you’ve likely already started with the main base of dark-green vegetables such as kale and spinach, but you can also sneak in a few from the other groups.

Try pairing carrots with broccoli to create a nutrient-dense smoothie that tastes delicious.

Although tempting, I would avoid avocadoes, nuts, and other high-calorie ingredients in your smoothie when trying to lose weight.

2. Experiment With Herbs and Spices

Getting stuck on only adding green veggies is a common mistake among people making smoothies for the first time. There are also tons of herbs and spices that you can choose from to add a kick to the flavor.

Mint is a powerful herb that has anti-inflammatory properties and can soothe an irritated digestive system. It also pairs well with fruit, and mint adds a refreshing flavor that is wonderfully cooling after a workout.

Cilantro, basil, and rosemary are also fun to add, especially if you are going for a savory flavor. Or, you might sprinkle in some cinnamon, nutmeg, or cocoa powder to recreate the flavor of your favorite desserts.

3. Give Your Smoothie a Power Up

You can turn your smoothie into a powerhouse for energy by adding an extra protein boost from a plant-based powder. Greek yogurt 0% is also always a good option.

Powdered nut butter and oats can also help to thicken your drink if you prefer more texture.

You might even want to add a little bit of maple syrup or agave if you need to make it a little sweeter.

The Best Green Smoothie Recipe

If you are looking for a green smoothie recipe, give this one a try:

  1. 1 cup of water – 0 calories
  2. Juice of 1 lime – 11 calories
  3. 1/2 cup of cubed pineapple – 40 calories
  4. 3/4 of Greek yogurt 0% – 100 calories
  5. 1 celery stalk – 10 calories
  6. 2 cups of spinach – 14 calories
  7. 1 apple – 95 calories
  8. 1/4 of a cucumber – 11 calories

Total calories in this green smoothie: 281 calories.

The protein in the greek yogurt will help keep you full longer, and the pineapple and apple will help naturally sweeten up the smoothie.


Green Smoothies are a perfect way to get some of your daily dose of vitamins, minerals, and fiber.

But, how do green smoothies help with weight loss? A green smoothie can be a replacement for other unhealthy meal options. Just be careful of adding too many high-calorie ingredients, or it can have the opposite effect!

You’ll need some greens (ex. spinach or kale) as well as fruit for natural sugars. Experiment with different herbs and spices like cinnamon, nutmeg, or mint to add flavor if desired.

And don’t forget about protein! A plant-based powder can give you an extra boost in energy throughout the day when combined into your delicious green smoothie.  

Let me know if you decide to incorporate green smoothies into your diet and see positive weight loss results!


Hi, I'm Lily! Like you, I have struggled with my weight. It was not an easy journey but I was able to lose 40 pounds and have kept it off for 14 years. My goal is to share with you all the research, tips, and tricks that I have learned over the years to help you lose weight also.