What are some meal replacement smoothies for dinner?

What makes a smoothie a meal replacement?

A fruit-only blend is a drink, not a meal. To feel like dinner it needs protein, some fat and fiber, plus fruit or vegetables for flavor. This is general guidance, not a diet plan, and needs differ by person.

• Liquid base: milk, soy milk, unsweetened plant milk, kefir or water.
• Protein: plain yogurt, kefir, silken tofu, milk or soy milk, or a protein powder if you use one.
• Fiber and fat: rolled oats, chia or flax seeds, nut butter, avocado.
• Produce: frozen berries, banana, mango, spinach or kale.

Which smoothies work for dinner?

How do you keep it filling?

• Sip it slowly, or eat it with a spoon from a bowl; a thick smoothie feels more like a meal.
• Use frozen fruit rather than juice, and skip added sugar, honey or syrup; ripe fruit is usually sweet enough.
• Include oats or seeds, which add fiber and bulk.

What does the NHS say about smoothies?

The NHS says juice and smoothies count as a maximum of one portion of your 5 A DAY, with a combined limit of 150 ml a day, because blending releases sugars that can damage teeth. It advises having them at mealtimes rather than as a between-meal snack. A large dinner smoothie is therefore well above that guidance, so it is best as an occasional meal, with whole vegetables and fruit the rest of the week.

How often should you have one?

There is no official rule for dinner smoothies. A sensible approach is to have one now and then when you are short of time, and eat a normal cooked meal on most days. A smoothie dinner rarely replaces everything a varied meal offers, so check it contains protein and fiber.

Who should be careful?

Children, pregnant or breastfeeding women, people with diabetes, kidney disease or a history of eating disorders should ask a doctor or dietitian before swapping meals regularly. Do not add raw eggs or unpasteurized dairy.

Making it ahead

Blend just before drinking. If you must prepare it earlier, keep it in a closed container in the fridge and drink it within a day, shaking before use.