500 Calorie Smoothie (Meal Replacement)

This is a delicious 500 calorie smoothie that is perfect for a meal replacement.

Counting calories is not something most of us enjoy doing.

But if you are someone who tracks their calorie intake carefully, for whatever reason, this smoothie has been calculated precisely to provide you with 500 calories.

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500 Calorie Smoothie

500 Calorie Smoothie (Meal Replacement)

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This is a delicious 500 calorie smoothie that is perfect for a meal replacement, or for people hitting the gym, and requiring liquid calories.

  • Total Time: 5 minutes
  • Yield: 1 1x


Units Scale
  • 1 large ripe banana (peeled)
  • 2 tbsp peanut butter (unsweetened)
  • 1 scoop protein powder (130 calories per scoop)
  • 1 cup almond milk (unsweetened)
  • 1 tablespoon of rolled oats


  1. To a blender, add the banana and peanut butter first, followed by the rest of the ingredients.
  2. Blend for 2-3 minutes, or until smooth.
  3. Pour into a glass cup and enjoy!


*For recipe notes, smoothie benefits, and more, scroll down!

  • Author: Ella Waterworth
  • Prep Time: 3 minutes
  • Cook Time: 2 minutes
  • Category: Smoothie
  • Cuisine: American
  • Diet: Vegetarian


  • Serving Size: 1 smoothie
  • Calories: 499
  • Sugar: 16g
  • Fat: 22g
  • Carbohydrates: 41g
  • Fiber: 8.1g
  • Protein: 23.2g

Why Make This 500 Calorie Protein Shake

500 Calorie Smoothie

This 500 calorie shake can be used for multiple different purposes, it can be used by individuals trying to lose weight, or even gain weight.

However, some people simply require a meal replacement in the form of a smoothie.

People drink meal replacement shakes for many different reasons, here are some of them:

  • Meal replacement shakes are often consumed by busy individuals who don’t have time to sit down to eat.
  • Individuals who want to lose weight will often consume meal replacement shakes too.
  • Certain individuals will drink meal replacement shakes as a way to bulk up and gain weight.

I personally love making this smoothie when I know I will have a busy day and won’t have the time to stop by anywhere to buy lunch or sit down to eat.

Liquid calories like this smoothie are so beneficial to busy people. I get sip on my smoothie and get on with my day, without starving.

Are 500 Calories Enough For a Meal?

Yes, according to Global News, lunch and dinner meals on average should consist of 500-700 calories, and around 300-400 for breakfast.

Meal replacement shakes should not be consumed on a regular basis, since they will not provide you with all the necessary nutrients your body needs from a meal.

However, drinking a meal replacement smoothie a couple of times a week is totally fine.

500 Calorie Smoothie

How Do I Use This Smoothie Recipe To Suit My Goals?

If you are trying to lose weight, this smoothie can help you, however, there are things you need to do in order to make this drink effective.

  • Drink this shake for breakfast instead of your usual breakfast, and for lunch, have something light, same for dinner. 
    This shake will fill you up, so you won’t feel hungry for hours. Ensure that you watch the amount of calories you consume for the rest of the day. Do not exceed 1500-1600.
    Furthermore, make sure you move a lot, and ideally even hit the gym to see even greater results.

What if I want to drink this shake to gain weight?
There are key differences between a meal replacement shake and a protein shake. Protein shakes are typically best for gaining weight, whilst meal replacement shakes are often used to lose weight.

However, if you want to gain weight using this shake, instead of using it as a meal replacement, add it to your diet as a snack.
Eat your usual 3 meals a day, and include this shake as part of your snacks for the day. It’s an easy way to incorporate 500 calories into your diet, which will lead to weight gain.

Optional Ingredient Substitutions:

How To Make a 500 Calorie Protein Shake

Here are some optional substitutions you may like. (please note that substitutions may increase the calories of this smoothie)

  • Substitute the almond milk for oat milk instead, just make sure it’s unsweetened. 
  • If you struggle to digest oats, or simply don’t like them, you can use a tablespoon of seeds of your choice.
  • Instead of a banana, use 1 cup of mango or pineapple.
  • Instead of peanut butter, use almond butter instead.
Ella Waterworth
Ella Waterworth

Founder & Recipe Developer at Smoothies N Cookies

Ella Waterworth is the founder of Smoothies N Cookies and she is a professional smoothie recipe creator. She gained extensive knowledge of creating smoothies by working for Smoothie King for several years.

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