8 Best Low-Calorie Smoothies for Weight Loss



Fast, simple, delicious, and effective. That’s the perfect equation for developing a weight-loss plan that will actually show results. If your diet makes weight-loss meals both simple and enjoyable, you’ll see real results quickly and for longer. (That way, you won’t need to know about the 17 Reasons Why You’re Gaining Weight Back After Losing It.)

And what’s easier or more nutritious than a breakfast that’s ready to eat at the push of a button?

To jumpstart your weight loss journey, start with these smoothie recipes. Each of these low-calorie smoothies is under 250 calories and comes with at least 15 grams of satiating protein. 

You can expect to drop pounds when you substitute any of these low-calorie smoothies for your traditional heavy breakfast (or even that innocent bowl of cereal and milk, which can rack up 210 empty calories that are completely devoid of healthy fats, fiber, or as much protein as you’ll find in these smoothie recipes). There are even more benefits you can reap by drinking this blended beverage. Check them out with What Happens to Your Body When You Drink a Smoothie Every Day!

peanut butter strawberry banana smoothie

Everyone’s favorite sandwich as a kid is peanut butter & jelly. To give it a nutritional upgrade, swap out the jelly for fresh berries and toss in a scoop of protein powder for weight loss. You’ll get all the flavor of the classic sandwich, but cutting back on the carbs from the bread makes this a lower-calorie option. (Speaking of PB&J, you should check out What Happens to Your Body When You Eat a PB&J Sandwich.)

  • 5 raspberries
  • 5 blueberries
  • 3 strawberries
  • 1 tablespoon peanut butter, unsalted
  • ½ cup unsweetened almond milk
  • ¼ cup vanilla plant-based protein powder
  • ½ cup ice cubes
  • Water to blend (optional)

250 calories / 12 g fat / 14 g carb / 4 g fiber / 9 g sugar / 25 g protein

Chocolate peanut butter protein smoothie

Like a Reese’s, but without the bad carbs! A classic smoothie for those of us who are constantly craving dessert. To satisfy your sweet tooth, you can either opt for this smoothie, or try any of the 25 Low-Calorie Desserts to Buy Under 150 Calories.

  • ½ frozen banana
  • ½ tablespoon peanut butter
  • 1 tablespoon unsweetened cocoa powder
  • ½ cup unsweetened almond milk
  • 1 scoop chocolate plant-based protein powder

249 calories / 6 g fat / 20 g carbs / 5 g fiber / 14 g sugar / 30 g protein

pina colada pineapple smoothie

Resist the urge to add rum. This vitamin-packed smoothie is one of the lowest-calorie ways to get your protein, fiber, and healthy fats.

  • ½ cup unsweetened light coconut milk
  • ½ cup diced pineapple (fresh, frozen, or canned in juice)
  • ¼ frozen banana
  • 2 fresh basil leaves
  • ½ scoop plain plant-based protein powder
  • Water to blend (optional)

205 calories / 7 g fat / 21 g carbs / 2 g fiber / 11 g sugar / 15 g protein

paleo tahini chocolate shake in glass with spoon
Rebecca Firkser/Eat This, Not That!

This drink packs a tremendous protein punch, not just from the vanilla powder but from the cacao (which delivers a gram per teaspoon) and the spirulina, a type of algae that’s about 60 percent protein. Like quinoa, it’s a complete protein, meaning it will deliver all the essential amino acids your body needs to convert fat directly into muscle.

  • 1 cup spinach
  • ½ cup blueberries
  • ½ teaspoon spirulina
  • 1 tablespoon cacao powder
  • 1 tablespoon ground chia seeds
  • ½ cup unsweetened almond milk
  • ¼ cup vanilla plant-based protein powder
  • Water to blend (optional)

245 calories / 5 g fat / 27 g carb / 11 g fiber / 8 g sugar / 28 g protein

Matcha smoothie

Matcha is the powdered tea used in Japanese tea ceremonies. Some studies have shown the concentration of metabolism-boosting EGCG in matcha to be as much as 137 times greater than the amount you’ll find in most store-bought green tea. EGCG can simultaneously boost lipolysis (the breakdown of fat) and block adipogenesis (the formation of fat cells), particularly in the belly. (For more info, check out What Happens to Your Body If You Drink Tea Every Day.)

  • ½ cup baby spinach, loosely packed
  • ½ frozen banana
  • 1 teaspoon matcha green tea powder
  • 1 teaspoon ground cinnamon
  • 1 scoop vanilla plant-based protein powder
  • Water to blend (optional)

226 calories / 1.3 g fat / 26 g carbs / 6 g fiber / 13 g sugar / 28 g protein

Lemon kale smoothie

Want to keep your belly biome happy? To make sure your gut is in good shape, you need to feed your abdominal allies something called fructooligosaccharides, or FOS: a type of prebiotic fiber found in fruits and leafy greens. This drink will get the party started and help heal your gut while enticing your taste buds.

  • 1 cup kale
  • ½ cup chopped cucumber, peeled and seeded
  • ½ pear, seeded and quartered
  • Squeeze of fresh lemon juice
  • 1 scoop plain or vanilla plant-based protein powder
  • ½ cup water
  • 2 ice cubes

217 calories / 1 g fat / 26 g carbs / 5 g fiber / 11 g sugar / 28 g protein

oat chai smoothie on napkin
Carlene Thomas/Eat This, Not That!

Swap this in for your usual A.M. Starbucks order.

  • ½ cup chai tea (brewed from a tea bag and chilled)
  • ½ frozen banana
  • ½ teaspoon ground cinnamon
  • 1½ teaspoon natural, no-salt-added almond butter
  • ¼ cup unsweetened almond milk
  • ½ scoop vanilla plant-based protein powder
  • Water to blend (optional)

219 calories / 9 g fat / 20 g carbs / 4 g fiber / 16 g sugar / 17 g protein

Dark chocolate banana nut
Eat This, Not That!

Four words that combine to sound like a jam session at Ben & Jerry’s house. The density of the banana will have you convinced you’re drinking a milkshake, while the omega-3s in the walnuts will keep your mind sharp and your belly lean. To get more of these anti-inflammatory fatty acids, don’t miss these 26 Best Omega-3 Foods to Fight Inflammation and Support Heart Health.

  • ½ banana
  • 1 teaspoon dark chocolate morsels (dairy free)
  • 1 cup unsweetened almond milk
  • ⅛ cup chopped walnuts
  • 6 ice cubes
  • ⅓ cup chocolate plant-based protein powder
  • Water to blend (optional)

229 calories / 11 g fat / 26 g carbs / 7 g fiber / 10 g sugar / 28 g protein


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