Palm Beach Gardens Fire Rescue
Health & Wellness

Mango Pineapple Smoothie

Escape the daily grind with this tropical smoothie. Frozen fruit keeps longer than fresh while maintaining similar vitamins and mineral content.

Active Prep Time: 5 minutes

Makes 1, 16 oz serving


  • 1/4 cup frozen mango
  • 1/4 cup frozen pineapple
  • ¾ cup almond, dairy, or soy milk
  • 1 scoop vanilla protein powder
  • 1-2 handfuls of spinach (optional, but recommended)


  1. Combine the ingredients into a 16 oz portable blender cup and blend. Add ice as needed


  • 1 smoothie: 200 calories, 18g carbs, 3g fat, 27g protein, 3g fiber (almond milk)


  • For added sweetness, add a splash of orange or pineapple juice (1/4 cup recommended).
  • To get a full serving of veggies without the taste, add spinach. Fresh spinach blended into smoothies is tasteless, but it will turn your smoothie green!
  • To increase the calories for weight gain or as a meal replacement, add oats or use dairy/coconut milk.
  • Pair with whole grain toast or a whole grain granola bar

Megan Lautz, MS, RD, CSCS, TSAC-F 

Megan is a Registered Dietitian and coach who specializes in firefighter nutrition. Megan’s mission is to help firefighters perform better, recover faster, and enjoy long healthy retirements. Megan is the owner of RescueRD LLC, which provides nutrition seminars and coaching for tactical athletes across the country. Check out @Rescue.RD on Facebook and Instagram

You may also like..