The athlete version of the High-Fibre Tropical Green Smoothie is a larger, more calorie-dense build designed for high-training days. Doubled mango, pineapple, and Greek yogurt, plus a half banana for extra carbohydrates, bring total calories to 652 with 41g of protein and 18g of fibre. It is bright, refreshing, and filling enough to carry you through a solid training block.
Nutrition Per Serving
Calories: 652 cal | Protein: 41g | Carbs: 85g | Fat: 22g | Fibre: 18g
Makes 1 serving. Nutrition calculated using unsweetened coconut milk (carton). Substituting 2% dairy milk adds ~45 cal and ~8g protein.
Ingredients
- 1 cup plain Greek yogurt (2%)
- 1 cup frozen mango chunks
- ½ cup frozen pineapple chunks
- 1 large handful fresh spinach
- ½ medium frozen banana
- 2 tbsp chia seeds
- 1 tbsp flax meal
- ½ scoop vanilla protein powder
- 1 cup coconut milk or milk of choice (carton, unsweetened)
Optional: Use coconut or vanilla-flavoured Greek yogurt instead of plain to enhance the tropical flavour.
Instructions
1. Blend and Serve
Add all ingredients to a blender, placing the spinach near the liquid to help it blend smoothly. Blend on high for 60–90 seconds until the mixture is completely smooth and uniformly green. Pour into a large glass and drink immediately.
Dietitian Tips
- 85g of carbohydrates makes this a real performance meal. The combination of fast-acting fruit sugars and slower-digesting chia and flax makes this well-suited as a pre-training meal 60–90 minutes before a session.
- Add the banana frozen. A frozen banana not only thickens the smoothie considerably but also adds a subtle creaminess that rounds out the tropical fruit flavours.
- Chia seeds double for this version. Two tablespoons of chia contribute nearly 10g of fibre and 4.7g of protein on their own — they are doing significant nutritional work here beyond just texture.
Take Your Nutrition Further
Explore the Resources page for nutrition guides, meal planning tips, and more high-protein ideas to fuel your goals.
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