Smoothie recipes for weight loss: 20 smoothies of 200 to 400 calories, with the numbers

What makes a smoothie recipe fit a weight loss plan?

On this list, a smoothie is in when one serving has 200 to 400 kcal, at least 15 g of protein and at least 80 g of whole fruit or vegetables, with no fruit juice and no added sugar such as honey or syrup; the page checks every recipe against it. Widely read smoothie lists also pick on calories and protein: EatingWell's 22 are chosen as high in fiber or protein and lower in calories, and Women's Health, with dietitians' advice, prints figures for 19 of its smoothies, from 84 to 380 kcal (both checked November 4, 2026). Neither sets a floor, and some of EatingWell's use juice or honey. The 400 kcal ceiling sits above the Women's Health figures. The 200 kcal floor and the 15 g protein floor are IZeat's own choices, not the ranking pages': they sort the list, so that no smoothie is there for being low and every one has a protein food in it. They are not a target for you.

No smoothie causes weight loss. A smoothie's calories count like those of any other food or drink, and no food burns fat from the belly or anywhere else. What a recipe with its numbers does is let you see how a smoothie fits into the day you planned, in place of a breakfast or a snack rather than on top of one.

The 80 g floor is this page's sorting rule, set at what the NHS counts as one portion of whole fruit or vegetables; in this page's count, avocado counts as a fruit and juice does not count at all. The NHS itself counts a smoothie as one portion of its 5 A Day at most, once a day and up to 150 ml, however much fruit went into it. Each smoothie's calories, protein, carbohydrate, fat and fiber are added up from its grams with the values per 100 g of USDA FoodData Central, SR Legacy, for the generic food, not a brand; the fruit figures are for fresh fruit, and a protein powder's label can differ from the USDA whey figure, and some powders and cocoas contain added sugar, so check the label where a recipe uses them. Ice, spices other than cinnamon and a drop of vanilla extract are not weighed or counted. 16 of the 20 also pass the IZeat healthy check, at least 20 g of protein and 80 g of fruit, vegetables or legumes.

IZeat wrote these recipes and computed their figures from USDA values; creators' tested versions will replace them as they are published.

Which green smoothies are on the list?

These 5 green smoothies blend spinach, kale, cucumber, celery or zucchini with fruit and a protein food: cottage cheese, Greek yogurt or tofu. Each recipe blends the spinach or kale with the liquid first, until no leaves are left, then adds the rest.

Cucumber, pear and celery green smoothie

1. Blend the spinach with the almond milk until no leaves are left.
2. Add the chopped cucumber, cored pear and celery and the Greek yogurt and blend until smooth.

Kale, apple and ginger yogurt smoothie

1. Blend the kale with the almond milk until no leaves are left.
2. Add the cored, chopped apple, the grated ginger and the Greek yogurt and blend until smooth.

Spinach, pineapple and cottage cheese smoothie

1. Blend the spinach with the almond milk until no leaves are left.
2. Add the pineapple, fresh or frozen, and the cottage cheese and blend until smooth.

Avocado, spinach and kiwi smoothie

1. Blend the spinach with the almond milk until no leaves are left.
2. Add the avocado, the peeled kiwis and the Greek yogurt and blend until smooth and thick.

Zucchini, mango and tofu green smoothie (vegan)

1. Blend the spinach with the soy milk until no leaves are left.
2. Add the chopped zucchini (frozen, it makes the smoothie thicker), the mango and the tofu and blend until no piece is left.

Which fruit and berry smoothies are on the list?

These 5 fruit smoothies use berries, melon, peaches, clementines or mango, with Greek yogurt or cottage cheese for the protein. Frozen fruit makes them thick without ice.

Cantaloupe, peach and ginger smoothie

1. Cut the cantaloupe into cubes and grate the ginger.
2. Blend them with the peaches, the Greek yogurt and the almond milk until smooth.

Watermelon, strawberry and chia yogurt smoothie

1. Cut the watermelon into cubes, frozen if you want it thick.
2. Blend it with the strawberries, the chia seeds and the Greek yogurt until smooth.

Clementine, mango and carrot smoothie

1. Peel the clementines and grate the carrot.
2. Blend them with the mango, the Greek yogurt and the almond milk until smooth.

Triple berry cottage cheese smoothie

1. Put everything in a blender, the berries fresh or frozen.
2. Blend until the cottage cheese is completely smooth.

Blueberry, spinach and flaxseed smoothie

1. Blend the spinach with the milk until no leaves are left.
2. Add the blueberries, the ground flaxseed and the Greek yogurt and blend until smooth.

Which weight loss smoothies have 25 g of protein or more?

These 5 protein smoothies each reach 25 g of protein (the zucchini, mango and tofu green smoothie in the green group reaches it too), the figure Prevention gives for a smoothie that is your main meal, as the healthy smoothie recipes list explains. Whey, cottage cheese and tofu bring most of it; the most protein per 100 kcal on this page comes from the strawberry cheesecake protein smoothie and iced coffee, banana and whey smoothie.

Iced coffee, banana and whey smoothie

1. Brew the coffee ahead and let it cool, or freeze it in an ice-cube tray.
2. Blend it with the banana, the whey and the milk until smooth.

Strawberry cheesecake protein smoothie

1. Put everything in a blender, the strawberries fresh or frozen.
2. Blend until the cottage cheese is completely smooth.

Pineapple, banana and spinach whey smoothie

1. Blend the spinach with the milk until no leaves are left.
2. Add the pineapple, the banana and the whey and blend until smooth.

Chocolate peanut butter banana protein smoothie

1. Blend the spinach with the milk until no leaves are left.
2. Add the banana, the cocoa, the peanut butter and the whey and blend until smooth.

Vanilla tofu and blueberry protein smoothie (vegan)

1. Put everything in a blender with a drop of vanilla extract, not weighed, the blueberries fresh or frozen.
2. Blend until the tofu is completely smooth.

Which smoothies add fiber with oats, chia or flax?

These 5 smoothies add oats, chia seeds or ground flaxseed to fruit and Greek yogurt, for at least 6 g of fiber each; a raspberry or blackberry base adds more. Blend oats and seeds until smooth, or let the smoothie stand a few minutes to thicken.

Cherry, cocoa and chia smoothie

1. Pit the cherries, or use frozen pitted cherries.
2. Blend them with the cocoa, the chia seeds, the Greek yogurt and the almond milk until smooth.

Blackberry, banana and flaxseed smoothie

1. Put everything in a blender, the fruit fresh or frozen.
2. Blend until smooth.

Raspberry, chia and oat smoothie

1. Put everything in a blender, the raspberries fresh or frozen.
2. Blend until the oats and the chia seeds are smooth.

Pear, oat and cinnamon smoothie

1. Core and chop the pear.
2. Blend it with the oats, the Greek yogurt, the milk and the cinnamon until the oats are smooth.

Carrot cake oat smoothie

1. Grate the carrot.
2. Blend it with the banana, the oats, the walnuts, the Greek yogurt, the almond milk and the cinnamon until smooth.

What adds calories to a smoothie?

Juice and nut butter add more than a portion of whole fruit. A dietitian quoted by Women's Health warns that some smoothie recipes pack a lot of sugar and calories. A cup of orange juice adds 112 kcal and 25.8 g of carbohydrate with 1.7 g of protein; a tablespoon of honey 64 kcal; a tablespoon of peanut butter 96 kcal; 150 g of strawberries adds 48 kcal and 80 g of banana 71 kcal. None of the 20 recipes here uses juice or added sugar, and nut butter and avocado are weighed where they appear.

How does a smoothie fit into your day?

As one part of a day. The 20 here range from 214 to 369 kcal; a smoothie in place of a breakfast or a snack changes the day's total, a smoothie added on top of them raises it. The NHS counts a smoothie toward 5 A Day only once a day, up to 150 ml, because blending releases the fruit's sugars, which can damage teeth, and suggests drinking it with a meal (checked November 4, 2026).

Living on smoothies is a different thing. A plan that replaces every meal with smoothies or shakes usually amounts to a low-calorie diet: NHS Scotland describes one as usually built on nutritionally complete shakes or soups, for about 12 weeks, after talking to a doctor, nurse or dietitian; the low calorie meals list explains what those plans are and why they are too restrictive for most people. A varied diet with enough energy is easier to keep. How many calories suit you is personal: the calorie calculator gives a reference, and a doctor or dietitian can say what suits you. This page sets no target.

IZeat is a calorie tracker that works inside ChatGPT, Claude or any other assistant: you say what you ate, and it records calories, protein, carbohydrate and fat with the source of every figure.

After you connect your assistant, say what went into the blender in one sentence. IZeat logs it and returns calories, protein, carbohydrate and fat for the day, with the source of each figure, without judging a high or a low day.

Where are more smoothie and low calorie lists?

Smoothies of every kind, each blending whole fruit or vegetables with a protein food, are on the healthy smoothie recipes list. Meals of 500 kcal or less are on the low calorie meals list, and recipes with at least 20 g of protein on the high protein meals list. Healthy meals for weight loss and protein shakes will have their own pages.