This chocolate meal replacement smoothie is a robust assortment of flavors including rich chocolate, bright orange citrus, filling protein, and enriching vegetables.
This chocolate meal replacement smoothie is both a delicious explosion of chocolate and citrus orange, but also a filling meal that will help you feel full after just a few sips.
Swapping a meal with a smoothie works if you choose the correct balance of ingredients. For instance, you will feel full if your meal replacement shake has both healthy fats and proteins; and your nutrients will be complete if both vegetables and fruits are used. This smoothie is nutritionally complete for a meal and contains less than 300 calories.
Like my chocolate smoothie, my chocolate zucchini smoothie, my chocolate peanut butter smoothie, and my strawberry smoothie, this meal replacement smoothie is a balance of fruits, vegetables, protein, fiber, and healthy fats.
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Benefits
This meal replacement smoothie provides the following benefits:
- Extra energy, from fresh and wholesome foods.
- Is quick and easy to make in a blender.
- Hydrates your body and provides essential electrolytes.
- Reduces bloating thanks to the perfect pairing for raw foods including zucchini with citrus.
- Is filling and supports weight loss efforts.
Ingredients
- Cocoa. Use unsweetened, or cacao powder for more nutrients and antioxidants.
- Oranges. Peel them, and use anything from a clementine to a navel. Just be sure they are juicy.
- Zucchini. A wonderful thickener for smoothies. Buy organic so you don't have to peel, and use it raw here.
- Cinnamon. To balance the blood sugar spike from the oranges.
- Maple syrup. Or use 2 dates or your favorite liquid sweetener.
- Chia seeds. A protein and healthy fat source.
- Rolled oats. A protein and fiber source, oats help satiate appetites.
- Dairy-free milk. Use a high-fat choice such as almond milk to add creamy texture to the smoothie.
See the recipe card at the bottom for full information on ingredients and quantities.
How to Make
For more detail, visit the complete and printable recipe at the bottom of this post, but here are general steps.
Step 1: Prepare the oranges and zucchini.
- Peel the oranges, any type is fine. Remove the white strings so they don't add unpleasant clumps.
- Wash your zucchini, slice off the two ends, and chop into chunks. If you bought organic no peeling is necessary; if you didn't, it's best to peel to not add pesticides.
Step 2: Add all ingredients to the blender jar.
Step 3: Blend until mixture is smooth, probably 1-2 minutes to reduce all chunks. Enjoy immediately or after chilling.
Substitutions
- Zucchini can be replaced with 1 cup of leafy greens.
- Orange can be replaced with ½ cup green grapes.
- Chia seeds can be replaced with hemp or flax seeds.
Optional Meal Replacement Add-ins
To boost your meal replacement smoothie with yet more healthy fats and protein that will energize and not bloat, add any one of these combos:
- 2 tablespoon hemp seeds + ¼ cup yogurt
- ¼ cup avocado + 2 tablespoon flaxseeds
- 2 tablespoon peanut butter + 2 tablespoon almond flour
- 2 tablespoon hemp seeds + 2 tablespoon coconut oil
Make Ahead, Serve & Store
To make this smoothie ahead and in bulk, blend it up and freeze it in an ice cube tray. Most trays hold about one cup. When ready to drink, add 5-7 cubes to a glass the night before, and allow them to thaw overnight. Stir or blend briefly the next day. Check out my smoothie cubes tutorial for six delicious smoothie cube recipes.
Serve & store. Enjoy immediately or chill for an hour in the refrigerator. Drink within 24 hours.
FAQS
Experts agree breakfast an ideal meal to replace with a meal replacement shake. The shake should be full of protein, fiber, and macronutrients enough to cover the need for morning energy, a time when most energy is expended.
Research has found that meal replacement shakes can help with weight loss. The consensus is meal replacement shakes do what they intend to do, help the drinker feel full, obtain nutrients, and not reach so often for unhealthy foods.
Yes, replacing a meal with a smoothie is healthy provided the smoothie is high in protein, fiber, healthy fats and whole food nutrients.
More Meal Replacement Smoothies
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📖 Recipe
Chocolate Meal Replacement Smoothie
Ingredients
- 2 tablespoon unsweetened cocoa
- 1 slice orange peeled
- ½ cup zucchini raw and not peeled
- 1 teaspoon cinnamon
- 1 tablespoon chia seeds
- 2 tablespoon rolled oats
- 1 ¼ cup dairy free milk or replace ½ cup with yogurt
- 2 tablespoon maple syrup or date paste
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Instructions
- Add all ingredients to a blender and process until mixture is smooth. Taste-test to see if it is sweet enough for you. If not, add more maple syrup if needed. It will depend on how bitter your cocoa is versus how sweet your oranges are.2 tablespoon unsweetened cocoa, 1 slice orange, ½ cup zucchini, 1 teaspoon cinnamon, 1 tablespoon chia seeds, 2 tablespoon rolled oats, 1 ¼ cup dairy free milk, 2 tablespoon maple syrup
- Enjoy immediately or chill for an hour in the refrigerator. Drink within 24 hours or freeze in ice cubes to be blended up again later.
Video
Notes
Use any dairy-free milk you prefer
Swap the maple syrup for 2 dates
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