The Best Green Smoothies for Weight Loss: Sip Your Way to Delicious Success

Green smoothies have become a fan favorite among healthy eaters for good reason. In just a few minutes, you can whip up a convenient and delicious drink loaded with nutrition.

However, not all green smoothies are created equal when it comes to supporting your weight loss goals. Some recipes may unknowingly add extra fat, sugar and calories, pushing the scales in the wrong direction.

In this article, we’ll dive into the potential health benefits of green smoothies and provide you with essential tips for making the best green smoothies for weight loss.

Green Smoothie Benefits for Weight Loss

What sets green smoothies apart from regular smoothies is their inclusion of dark leafy green veggies, such as spinach or kale. This addition gives them their vibrant green color and provides a low-calorie nutritional boost that supports your weight loss efforts.

Some of the weight loss benefits of green smoothies include:

• Convenience and taste: With just a few simple ingredients and less than 10 minutes of work, green smoothies make an easy and nutritious meal or snack.
• Boost of fiber: Thanks to the whole fruits and veggies blended into these smoothies, you get a healthy dose of fiber that keeps hunger at bay. Additionally, fiber aids in digestive health, reducing bloating and discomfort.
• High in protein: By adding ingredients like non-fat Greek yogurt, almond butter or peanut butter to your green smoothies, you can increase your protein intake. Protein is essential for supporting lean muscle mass, keeping your metabolism firing and ensuring you feel satisfied.
• Increases fruit and veggie intake: Green smoothies often contain two to three servings of fruits and vegetables. Research consistently shows that higher fruit and veggie intake is linked to healthier weight management.
• Improves hydration: Staying hydrated is important for weight loss success, and green smoothies can help you achieve that by providing a refreshing and hydrating boost, reducing false hunger signals.

Best Ingredients for Healthy Green Smoothies

Another great benefit of green smoothies is their versatility, allowing you to create the perfect blend for your nutrition goals and taste preferences. But it’s essential to start with the right ingredients.

Here’s a fool-proof formula for building your perfect healthy green smoothie.

• Pick your greens. Spinach and kale are the most popular, but beet greens, collards, swiss chard and celery are also excellent choices.
• Add some fruit. Mango, pineapple, banana, apple, mixed berries and peaches all blend well into green smoothies.
• Boost your protein: Non-fat Greek yogurt and protein powders are excellent additions to amp up the protein in your green smoothie, so you feel full and satisfied. Nutrisystem Shake Mix provides 15 grams of protein and six grams of dietary fiber.
• Choose a liquid: Unsweetened almond milk, light coconut milk, coconut water and tap water all help ingredients blend into a smooth consistency without adding many calories.
• Experiment with extras: Flaxseed, matcha powder, chia seeds, hemp seeds, peanut butter powder, cocoa powder, vanilla extract and mint extract are just a few low-calorie add-ins you can experiment with to boost flavor and nutrition.

5 Tips for Making the Best Green Smoothies

Once you have your ingredients on hand, follow these simple tips to create smooth, satisfying and nutritious green smoothies for weight loss:

1. Use a good blender: Invest in a high-quality blender to ensure a smooth and consistent texture.
2. Layer your ingredients: Place leafy greens at the bottom of the blender with your chosen liquid to ensure even blending and avoid pieces getting stuck to the sides. You may try blending the liquid and the greens first, then add the remaining ingredients.
3. Use frozen bananas: Freeze bananas ahead of time. They’ll add a rich creaminess to your smoothie.
4. Freeze greens in bulk: Buy and freeze leafy greens in bulk to ensure you always have fresh ingredients on hand.
5. Adjust liquid as needed: Add more liquid until you achieve the desired consistency of your smoothie. If you’re worried about adding calories, just add plain water until you get to your preferred consistency.

5 Easy Green Smoothie Recipes for Weight Loss

Ready to get blending? Use these green smoothie combinations for inspiration. Each is under 300 calories and is easily customizable to suit your preferences.

1. Basic Green Smoothie

• 2 cups fresh spinach or kale leaves (stems removed)
• 1 ½ cups unsweetened almond milk
• 1 cup frozen fruit of choice
• 1 medium frozen banana
• Ice cubes (as needed)

Approximate Nutrition Info: 260 calories, 50 grams carbs, 4 grams fat, 6 grams protein, 8 grams fiber

On Nutrisystem, Counts As: 2 SmartCarbs, 2 Vegetables and 1 ½ Extras

2. Protein-Packed Green Smoothie

• 1 cup spinach leaves
• 1 cup unsweetened almond milk
• 1 frozen banana
• 1 cup frozen mixed berries (blueberries, raspberries or strawberries)
• ½ cup plain non-fat Greek yogurt
• ½ tsp. vanilla extract
• 1 tsp. honey
• Ice cubes (as needed)

Approximate Nutrition Info: 290 calories, 50 grams carbs, 3 grams fat, 15 grams protein, 9 grams fiber.

On Nutrisystem, Counts As: 2 SmartCarbs, ½ PowerFuel, 1 Vegetable and 2 Extras

3. Matcha Green Smoothie

• 1 tsp. matcha powder
• 1 cup fresh spinach leaves
• 1 ½ cups unsweetened almond milk
• ½ frozen banana
• ½ cup frozen pineapple chunks
• 1 tsp. honey or maple syrup
• Ice cubes (as needed)

Approximate Nutrition Info: 244 calories, 50 grams carbs, 3 grams fat, 3 grams protein, 6 grams fiber.

On Nutrisystem, Counts As: 1 SmartCarb, 1 Vegetable and 2 ½ Extras

4. Vegan Green Smoothie

• 1 cup fresh spinach leaves
• 1 cup unsweetened almond milk
• ½ frozen banana
• 1 cup chopped mango (fresh or frozen)
• 1 Tbsp. powdered almond butter
• 1 Tbsp. flaxseeds
• Ice cubes (as needed)

Approximate Nutrition Info: 290 calories, 40 grams carbs, 9 grams fat, 10 grams protein, 10 grams fiber

On Nutrisystem, Counts As: 1 ½ SmartCarbs, 1 ½ PowerFuels, 1 Vegetable and 1 Extra

5. Nutrisystem Banana Chocolate Green Smoothie

• 1 cup spinach leaves
• 1 ½ cups unsweetened almond milk
• 1 medium frozen banana
• 2 scoops Chocolate Nutrisystem Shake Mix
• ½ tsp. vanilla extract
• Liquid stevia, to taste
• Ice cubes (as needed)

Approximate Nutrition Info: 280 calories, 40 grams carbs, 6 grams fat, 19 grams protein, 11 grams fiber.

On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel, 1 Vegetable, 1 ½ Extras

3 Tips for Ordering Low-Calorie Green Smoothies: On-the-Go Options

Don’t have time to make your own green smoothies at home? When you’re in a rush and need to grab a green smoothie on-the-go, keep these tips in mind to choose a low-calorie option:

• Check the ingredients and nutrition facts: Opt for smoothies with leafy greens, fruits and minimal added sugars.
• Customize your order: Don’t be afraid to customize your smoothie to suit your preferences and nutritional goals.
• Watch the size: Consider ordering a smaller size or sharing a larger smoothie to keep the calories in check.

Summing it Up

Green smoothies are more than just a trendy drink; they are a powerful ally in your weight loss journey. These satisfying drinks are packed with nutrition, convenience and endless flavor possibilities to support your health goals.

Remember, making healthier choices doesn’t have to be complicated; it just takes a little ingredient know-how. If you need some help, Nutrisystem has many convenient meal and snack options that you can count on to provide the right ingredients to help you reach success. Get started with a weight loss plan today!

References

• Slavin J. Fiber and prebiotics: mechanisms and health benefits. Nutrients. 2013;5(4):1417-1435. Published 2013 Apr 22. doi:10.3390/nu5041417
• Westerterp-Plantenga MS, Lemmens SG, Westerterp KR. Dietary protein – its role in satiety, energetics, weight loss and health. Br J Nutr. 2012;108 Suppl 2:S105-S112. doi:10.1017/S0007114512002589
• Nour M, Lutze SA, Grech A, Allman-Farinelli M. The Relationship between Vegetable Intake and Weight Outcomes: A Systematic Review of Cohort Studies. Nutrients. 2018;10(11):1626. Published 2018 Nov 2. doi:10.3390/nu10111626

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Goal of 350lbs to 250

I am a 31m currently weighing 346lbs, I started my weight loss journey about 2 1/2 weeks ago at 354.3lbs. I have a goal to get down to 250lbs by October of 2026.

I am currently dieting, keeping my overall calorie intake at or below the recommended 2200 calories a day that myfitnesspal says I can have, with one “cheat day” on the weekend. I work in a desk job where I take phone calls all day, and I’m work from home so it’s a very sedentary lifestyle unfortunately. I have been going to the gym and doing between 30mins-45 minutes a night of cardio at the mid level, level 6 resistance 5 nights a week. I also have started trying to increase my step count throughout the day to atleast 6000 steps.

What are some additional things I can do to help lose the weight fast, and what things should I watch out for that may hinder my weight loss?

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What am i actually suppose to eat?

I genunly have no clue, i look up youtube videos of "weight loss meals" and its all really ripped guys or slim girls telling me to eat overnight oatmeal with protein powder and banans. Then i read on reddit that oatmeal has way to much calories and i should just stick to chicken and broccoli. And then another youtber is like "thats not sustainable" and then dr rennesance guy is telling me i need to hate my food cuz then i eat less. I genunly dont know what to eat and its frustrating. Feels like everyone has conflicting views and whatever i eat i either never feel satieted or its way to high in calories.

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Losing control around best friend

I’ve always had a bingeing problem with sweets. It’s been the hardest thing for me to manage while trying to lose weight. My best friend struggled with eating disorders on the restriction side growing up so I try not to get too into detail about my weight loss or seem like I’m restricting myself too heavily around her because I worry she will perceive it as ED related behavior due to her past. However, as a result of this I often end up getting foods with her that I simply cannot have around and it becomes a problem. For example, yesterday we went for a hike and she wanted to stop at the nearby grocery store for sweet snacks on the way home. I would’ve been content heading straight home but I went with since we had carpooled and ended up getting a pack of cookies, which I then ate all of when I got home, and then devolved into an all-out binge for the rest of the night and set me back past the landmark weight I had reached a few days ago. I now feel like crap and, of course, theres nothing much to be done about it besides getting my head back on straight and plugging on forward, but I still feel frustrated and just wish we had gone straight home or that I would have had the willpower to not grab the cookies despite standing in the aisle for 10 minutes while my friend picked out her snacks. I suppose this is more of a rant/vent than anything else but, has anyone else had similar experiences of somewhat mutually-triggering relationships? How do you set and enforce boundaries around food without making things awkward around people who have complicated food relationships?

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Out of control sweet tooth after weight loss???

Hello everyone,

I’m reaching out because I’ve been struggling with a strong sweet tooth that’s become quite challenging for me. I’m an 18-year-old female, 5'7", and I’ve successfully lost 66 lbs over the past year. My current weight fluctuates between 129-133 lbs, and I’m aiming to reach 124 lbs.

While I managed to stick to a diet during my weight loss journey—despite occasional slip-ups—I find myself facing intense cravings for sweets now that I’m in maintenance. I don't crave sodas or any sweet drinks,infact I haven't had a soda in a year.My go-to treats include peanut butter, sweet biscuits, powdered milk,chocolate bars fudge, cake, and various sweet snacks and baked goods,since I've been in a deficit my grandma started baking every week(talk about enemy of progress lmao)but I can't resist.Last year it was a breeze and I hardly consumed sugar but now I can barely control my cravings for about two weeks each month,after that, the cravings become overwhelming. I genuinely want to break this habit and learn how to manage my sweet tooth more effectively.

Does anyone have tips or strategies for overcoming these cravings? I would greatly appreciate any advice!(I wrote this while eating a coconut bun:(please help me!!

Thank you!

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Will I have loose skin? (253lbs to 209lbs)

Hello! I am a teen boy (15), that started a weight loss journey from 265lbs/ 120kg. I am now 253lbs/115kg. My goal weight is 209lbs/95kg. My height is 1,75, about 5’10.

My questions: Will I have loose skin? If so, will it a be a lot? Where will it be? Can I prevent it? I am really worried, about it, and have many insecurities. I would really appreciate it if you could answer these questions.

Thank you in advance. I would also appreciate any advice on losing weight. Have a good day!

---

My backstory: (because it’s not letting me post this).

I started gaining weight almost 4 years ago, during the quarantine, which I tend to think it’s normal, since there was little to no exercise. I tried to lose weight with a nutritionist, but I quit after some weeks, maybe because I wasn’t determined enough, or because I have double glucose levels than normal, and I get really hungry. This time, I am determined to lose weight and feel “normal” again.

Because it’s no lie, that people treat you differently when you are overweight. The “no wonder you’re fat” looks at restaurants, the bullying at school and out of school, even random people giving me tips to live a “healthy and happy life”. And I am so tired of it. I am tired of being an outsider just because I got a belly. It’s making me sick.

I am not doing this for them though. I do it for myself. For my own health and my own benefit. And nothing is gonna stop me this time. (this feels like a trauma dump but ignore it.)

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What's a good estimate for a safe calorie target for my situation?

I am a 36M that weighs about 260 pounds and is 6'0, and I'd like to get to about 200 lbs as a medium length goal (amd reevaluate after). According to TDEE calculators, my BMR should be about 2300 calories per day, and I generally burn about 1500 calories per week via exercise.

I know I won't get a super accurate value without seeing a specialist, but I thought I might get an idea of general idea to shoot for. Some places say that 2 lb/week is a good rule of thumb maximum safe loss rate, while other places say that losing 1% of current weight (or 2.6 lb/week for me at the current moment in time) is fine as long as one is getting all the nutrients I need.

I've experimented and can comfortably sustain 1000 calorie diets in terms of hunger and general wellness/energy levels for good lengths of time, but I don't want to run afoul of longer term issues linked to too quick weight loss like gallstones. Assuming I can create a diet with the needed nutrients, would 1200 calories per day be likely to be safe, or should I go for something like 1500 instead?

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