Smoothies That Support Weight Loss and Their Benefits

Smoothies are all of the rage these days, and there are solid reasons why. In addition to being packed with a flavorful punch, they are easy to make, great for on-the-go nourishment, and full of vitamins, antioxidants, omega 3s and fiber that our bodies love. 

While on your health and self-love journey, smoothies can be a great tool to fuel your day in a positive way. They can also help you along your weight loss journey as you find a weight that feels healthiest for you. 

A recent study shows that a plant-based diet is the most effective diet when it comes to weight loss, so we’ve made a list of 8 plant-based smoothies that support weight-loss. Before we get into the recipes, let’s break down exactly what smoothies can do for you in terms of health and well-being: 

Smoothie Benefits

• Fiber for Gut Health

Only as few as 5% of Americans reach their daily dietary fiber goal. Fiber is important for your gut and heart health, bowel regularity, maintaining healthy cholesterol levels, and a host of other benefits. The minimum recommendation is 25 grams for women and 38 grams for men. Smoothies can pack the necessary fiber punch to get you there. Luckily, fruits and vegetables all contain fiber! Using a variety of fruits and vegetables will further increase fiber’s benefits. 

• Vitamins for Energy

Eating the rainbow is the easiest way to get most of your nutrients without having to think about it. It turns out drinking the rainbow is even easier!  Dark leafy greens like kale and spinach contain calcium, iron, magnesium, vitamin A, and vitamin K, among others. Bananas are high in potassium, while citrus and berries are high in vitamin C.

• Antioxidants for Reduced Inflammation 

Blueberries tend to get a lot of good publicity for their antioxidant properties, but really all fruits and vegetables are loaded with antioxidants. Increasing antioxidants in your diet can help reduce inflammation, improve athletic recovery, and contribute to a healthy lifestyle. 

• Omega 3s for Brain and Heart Health

Omega-3 fatty acids are important for brain and heart health. Some of the best vegan sources are chia, flax, and hemp seeds. Try mixing one, or a combination, of these into your smoothies. You’ll get the benefits of the omega 3s, plus fiber and added satiety. Slam dunk!

Easy Ways to Support Your Health Goals

In addition to these incredible health benefits, smoothies are convenient for many people. It only takes a few minutes to whip up a fantastic, healthy smoothie. This is great for busy mornings and quick afternoon snacks. 

You can make your smoothie making process even easier by buying frozen fruit and pre-chopped vegetables that don’t need further prepping. We know that smoothies travel well and you can drink them on the go, so add these to your morning checklist! And of course, the smoothies included in this article are supportive for weight loss as well. 

Tips for Creating The Perfect Smoothie 

Our experts at Switch4Good have some tips for you so that you can make your smoothies like a pro. Here’s what to do: 

Make it filling: just using fruits and vegetables might leave you feeling hungry shortly after and reaching for a less nutritious snack. Make sure you’re adding a source of fat and/or protein to give it sticking power. These can be nut butters, seeds like hemp or flax, protein powder, plant milks, and/or non-dairy yogurt. 

Pick a plant milk to match your goals: different plant milks will contribute different benefits and macronutrients. If you’re trying to keep the calories lower for weight loss, almond milk is a good option that pairs well with most flavor profiles. If you’re looking for higher protein to keep you satisfied longer, soy and pea milks are best. Check out our Health Calculator for Milk for an in-depth comparison. 

Maximize the nutrients: aim for variety and diversity. Adding fruit covers the taste of most vegetables, even if they’re not your favorite. Start with dark, leafy greens like kale or spinach that are nutrient powerhouses and are undetectable in a smoothie. (Avoid peppery greens like arugula that can have an overpowering taste at first.)

Slowly increase the fiber: if you’re new to a plant-based lifestyle, consider starting with less vegetables and slowly increase them over a few days/weeks to minimize stomach discomfort. You may or may not experience this, but if you do, don’t worry, it’s normal! As you adjust, increase the vegetables to maximize the nutrients and their benefits. 

Get creative: take a look around your kitchen- what looks like it might go well together? Are any foods about to spoil and can be utilized now or frozen for later? Trying different combinations can be a fun way to find your next favorite recipe and clean out the fridge.

Recipes for Weight Loss Smoothies

We couldn’t brag about smoothies without giving you some incredible recipes to try at home. Get creative in the kitchen and enjoy the following recipes for smoothies to kick start weight loss:

Pineapple Kale Green Smoothie 

Ingredients: 

• 2 cups filtered water
• 1 cup fresh or frozen pineapple chunks
• 1 cup ice cubes
• 1 handful kale
• 1 tablespoon coconut nectar (optional)
• 1/2 teaspoon ground vanilla bean
• Pinch ground cardamom
• Pinch sea salt
• 1 1/2 tablespoons chia seeds

Instructions: Blend all ingredients in high-speed blender for 40 seconds until smooth.

Melon Kiwi Smoothie

Ingredients: 

• 2 cups cantaloupe or honeydew melon
• 2 kiwis, peeled
• 1/2 cup raw coconut water
• 4 teaspoons fresh lime juice
• 2 teaspoons grated ginger root
• 2 tablespoons fresh mint
• 1 banana, peeled
• 1 cup ice cubes

Instructions: Blend all ingredients for 30 seconds in a high-speed blender and serve immediately. Garnish with a few fresh mint leaves.

Kombucha Smoothie

Ingredients: 

• 2 cups of bottled or fresh-brewed kombucha
• 1 cup fresh or frozen pineapple, diced
• 1/2 cup strawberries, chopped
• 1 banana, peeled
• 2 tablespoons goji berries
• 1 teaspoon noni fruit powder
• 1 handful ice cubes

Instructions: Blend all ingredients in a high-speed blender for 30 to 40 seconds until frothy.

Rockin’ Red Smoothie

Ingredients: 

• 1 small beet, peeled and chopped
• 1 bunch of beet greens (from one beet)
• One 3.5-ounce pack frozen acai berry
• 1 apple, peeled, cored, and chopped
• 1/3 cup raspberries
• 1/2 fresh lime, juiced
• 1 tablespoon superfood red blend powder or beet juice powder
• 1/2 teaspoon ground cinnamon
• Pinch ground cardamom
• 1 cup filtered water
• 10 ice cubes
• 1-inch piece of ginger root, peeled and chopped
• Pinch sea salt

Instructions: Blend all ingredients for 30 seconds in a high-speed blender until smooth and creamy.

Super Coconut Berry Smoothie

Ingredients: 

• 1 cup mixed frozen berries
• 2 cups kale
• 1 cup plain coconut yogurt
• 1 tsp ground flax
• 1 tsp chia seeds
• 1 tsp hemp hearts
• 1/2 cup ice
• Plant milk or water as needed for thinning
• Top with unsweetened coconut flakes or shreds

Instructions: Blend all ingredients in high-speed blender for 40 seconds until smooth.

Creamsicle Dream Smoothie

Ingredients: 

• 1/2 cup orange juice
• 3/4 cup unsweetened vegan yogurt (plain or vanilla)
• 2-3 dates
• 1 cup frozen riced cauliflower
• 1 tsp chia seeds
• 1/2 cup ice
• Splash of vanilla extract
• Water or non-dairy milk as needed for thinning

Instructions: Blend all ingredients in high-speed blender for 40 seconds until smooth.

Chocolate Zucchini Bread Smoothie

Ingredients:

• 1 cup plant milk
• 1 serving chocolate protein powder (or vanilla for original zucchini bread)
• 1 cup chopped zucchini, frozen
• 1 banana, frozen
• 1 tsp almond butter
• 1 tsp hemp hearts
• ½ tsp ground cinnamon 
• 1 cup ice
• Pepitas for topping

Instructions: Blend all ingredients in high-speed blender for 40 seconds until smooth.

Mocha Smoothie

• 1 cup cold brew coffee 
• 2 cups baby spinach
• 1 serving chocolate protein powder
• 1 banana, frozen
• 1 tsp ground flax
• Non-dairy  milk as needed for blend

Instructions: Blend all ingredients in high-speed blender for 40 seconds until smooth.