Mango Pineapple Smoothie

Escape the daily grind with this tropical smoothie. Frozen fruit keeps longer than fresh while maintaining similar vitamins and mineral content — perfect for keeping on hand at the station.

Prep Time 5 minutes
Servings 1 serving (16 oz)

Ingredients

  • ¼ cup frozen mango
  • ¼ cup frozen pineapple
  • ¾ cup almond, dairy, or soy milk
  • 1 scoop vanilla protein powder
  • 1–2 handfuls of spinach (optional, but recommended)

Directions

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

Nutrition Facts Per serving

1 smoothie (16 oz, almond milk): 200 calories, 27g protein, 18g carbs, 3g fat, 3g fiber

Serving Suggestions

For added sweetness, add a splash of orange or pineapple juice (¼ cup). Add oats or dairy milk to increase calories for weight gain or as a meal replacement. Pair with whole-grain toast or a granola bar.

About the Author

Megan Lautz, MS, RD, CSCS, TSAC-F 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.

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