Wondering if vegan meal replacement smoothies can provide enough nutrition and energy? Absolutely, meal replacement smoothies give the body a lot of the nutrition, without the added fat and sugars that are usually lurking in regular breakfasts. Thanks to real whole food ingredients these vegan meal replacement smoothies will not cause digestive issues and will help you loose weight.
When I’m building a healthy meal replacement smoothie, the purpose is to fill it with as much nutrient-dense ingredients as possible. There are plenty of smoothie recipes and millions of combinations out there to try.
But instead of just throwing together whatever we have in the kitchen at the time, we need to think in terms of nutrients, healthy fats, protein and fiber, as well as food combining rules whenever possible.
Related: Mango Pineapple Smoothie (3 Ways)
Vegan Meal Replacement Smoothies – A Long Term Diet?
I like to think about meal replacement smoothies as a liquid meal packed with whole unprocessed ingredients intended for that phase in life when we decide to adjust, heal, improve our digestive system. Or if you don’t have time for a complex cooked meal on certain busy mornings.
When your gut has difficulties in breaking down food properly or absorption, blending whole foods releases the vitamins and minerals making them more available for assimilation.
I think it’s alright to make meal replacement drinks on a regular basis as long as you make sure you rotate the ingredients and get nutrients from other food sources (whole foods).
Some of those usually don’t taste well in a smoothie but they provide an important variety of vitamins, minerals and fiber.
Vegan Meal Replacement Drinks Without Protein Powders
Going for a store-bought meal replacement shake powder is usually not the healthiest choice. It usually contains highly processed ingredients and is loaded with added sugar or artificial sweeteners.
Protein powders don’t fall much behind, it may seem like a simple way to boost your health but they are actually full of dangerous ingredients.
In 2018 the nonprofit group – Clean Label Project released a report  about toxins in protein powders.
Researchers found that many of them contained heavy metals (lead, arsenic, cadmium, and mercury), bisphenol-A (BPA, which is used to make plastic), pesticides, or other contaminants with links to cancer and other health conditions.
Customizing Meal Replacement Smoothies
We all have different bodies and different needs – choose whole food ingredients according to your specific health condition.
- For a serious boost of vitamin C, you might want to consider the amla fruit powder which has about 20 times as much vitamin C as oranges.
- If you have candida overgrowth, limit the amount of sugar and not just added sweeteners. Choose fruits with low glycemic load.
- Fats are essential for your body to absorb nutrients and keep you full longer. Be sure to add a source of healthy whole food plant based fats to your meal replacement smoothies.
- Add proteins and more fiber to your vegan smoothies: add hemp seeds, chia seeds, flax seeds, pumpkin and sunflower seeds (I like this raw seed mix), avocado, nuts/nut butters, coconut milk / oil etc.
- If you are lactose intolerant or just want to avoid dairy, choose a plant milk for your smoothie base. It will not disrupt digestion, irritate the intestines and create fermentation like dairy does in combination with fruits. It’s even better if you can make your own plant based milk. Check out these nut free non-dairy milk alternatives if interested.
- In order to increase your population of good bacteria in your gut – add water kefir, or drink your meal replacement smoothie with a good probiotic supplement.
- In case you have iron deficiency and anemia or severe exhaustion, try some good quality spirulina powder. The taste will not even be noticed.
It it’s really important to choose an organically grown spirulina, free of contaminates like heavy metals, mold, GMO’s, solvents, and other nasty things that might worsen you health condition.
More Smoothies And Shakes (Vegan, Gluten Free)
These healthy vegan meal replacement smoothies are energizing and healing due to high content of antioxidants. They are also dairy free, gluten free and pretty simple to make. Especially when you’re in a rush and you need a meal on the go.
Healthy Vegan Meal Replacement Smoothies (Gluten Free, Dairy Free)
1. Antioxidant Berry Smoothie
2. Low Sugar Green Smoothie
- 2-3 leaves of Tuscan (Dino) kale
- handful of parsley
- 1/2 cup fresh papaya, - cubed
- 1/2 cup fresh strawberries
- 1/3 avocado
- 1-2 tbsp flax seeds, - organic
- 1/2 cup filtered water
- Mix all ingredients in a blender, serve immediately. For details see video.
The information shown is an estimate provided by an online nutrition calculator.