How to Make a Green Smoothie to Lose Weight

Smoothies are the rising star of the global beverage industry. But they aren’t always good for weight loss. Many store-bought smoothies that claim to be good for weight loss have hidden high-calorie ingredients and added sugar.

The best way to get only the benefits of smoothies is to learn how to make a green smoothie at home.

And here’s everything you need to know:

What are Green Smoothies?

Green smoothies contain lots of vegetables, especially green leafy ones like spinach and kale.

They’re often reported to boost metabolism and help maintain intestinal health. Green smoothies can be a satisfying, nutritious, and occasional meal replacement.

Why You Need to Know How to Make a Green Smoothie

Knowing how to make a green smoothie at home gives you a major advantage over the store-bought kind: ingredient control.

You can customize your green smoothies to make them a welcome part of your weight loss journey.

Once you know how to make a green smoothie, you can have a quick, refreshing, and healthy snack or small meal whenever you want. And it’s easy to make smoothies for friends and family who want to make healthy food choices too.

Ingredients Overview

There are three main types of green smoothie ingredients: vegetables, fruit, and protein.

Always use raw fresh or frozen vegetables. Broccoli, spinach, carrots, kale, and celery are popular choices.

Some recipes call for tomato or vegetable juice. Use these sparingly since they can contain high amounts of sugar and sodium.

Fruit makes smoothies sweet. Common choices are blueberries, bananas, strawberries, oranges, and raspberries. Make sure the fruit is ripe before adding to a smoothie.

Grapefruit and pomegranate are less sweet but also good additions.

Adding protein is how to make a green smoothie an acceptable meal replacement. Plant-based protein powder is the most popular choice because it can enhance the flavor and texture of the smoothie. But you can also use chia seeds, hemp hulls, ground flax, or plain Greek yogurt.

“Milks” from almond, cashew, and soy can also provide protein.

A small amount of healthy fat from avocado or coconut are also good if your green smoothie is your meal. The healthy fat can help you feel full for longer. It also helps metabolize the fruit sugar more slowly, resulting in the body releasing less insulin.

Equipment Overview

It’s possible to learn how to make a green smoothie without a blender. But it’s difficult. And unnecessary.

There are so many blenders available that it’s easy to find one that suits your needs and budget. Once you know what to look for, shopping for a blender is easy.


There is no shortage of recipes for how to make a green smoothie that can help you lose weight. From your aunt Charmaine to the Mayo Clinic, everyone has a favorite recipe for you to try.

Don’t be afraid to try a few recipes. Play around with the range of ingredients or proportions based on how your taste buds and digestive tract react.

It’s also a good idea to not use the same recipe every day. Having 3-4 recipes in rotation will help keep your green smoothie snack or meal interesting.


More ways your green smoothie can help you reach your weight loss goals:

  • Don’t drink through a straw. Sipping takes longer and gives your brain a chance to register the flavor and energy.
  • Aim for twice as many vegetables as fruit. For example, if you use 2 cups of vegetables, use only 1 cup of fruit.
  • Most recipes are suitable for keeping in a sealed glass container in the fridge for up to 2 days.
  • Use frozen fruit when your favorites are out of season.

Do you have tips for making green smoothies? Share them — along with your favorite recipes — in the comment box below!