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Tropical Sunrise THM-E Smoothie

Taste a beach sunrise in one sip—mango, pineapple, banana, and coconut water whip into a bright, THM-E tropical smoothie packed with 20 g protein.

THM

Debbie

5/11/20263 min read

Creamy tropical sunrise smoothie in a glass with pineapple, banana, mango chunks, and freeze-dried pineapple pieces

Blend Better—Grab the 1-Page THM E Smoothie Cheat-Sheet

Healthy THM E Tropical Sunrise Smoothie

Bright • Tropical • Uplifting

• Coconut water supplies electrolytes and a gentle sweetness without fat.
• Freeze-dried mango + pineapple re-hydrate into silky purée, delivering fiber and that sunset-orange hue.
• Vanilla whey (or collagen) teams up with a spoonful of 0 % Greek yogurt for more than 25 g protein—squarely in THM E territory.

What makes it magic:

Jump to Recipe ↓

Trim Healthy Mama friendly (E) • Pantry-Friendly • High Protein

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THM stands for Trim Healthy Mama — a balanced eating approach focused on healthy proteins, carbs, and fats.

Trim Healthy Mama E-approved, packed with at least 25 g protein, and finished in under two minutes. Grab your free cheat-sheet and start sipping.

Ingredients for Your Smoothie

1 cup coconut water
1/2 cup freeze-dried pineapple
1/2 cup freeze-dried mango
1/2 cup freeze-dried or frozen banana
1/2 cup 0% fat Greek yogurt
2 scoops collagen or 1 scoop vanilla protein powder
Sweetener to taste
Ice (optional, for thickness)
Optional
Squeeze of fresh lime
1/4 tsp coconut extract
1 tbsp oat fiber, ground flaxseed or quick oats

Preparation Instructions

Making your tropical sunrise THM-E smoothie could not be easier:

Soak fruit.
Put freeze-dried pineapple and mango in the blender and coconut water.
Let it sit while you grab the rest.
Add the rest.
Drop in freeze-dried or frozen banana, Greek yogurt, collagen (or whey), sweetener, and any extras.
Blend.
Run the blender on high for 30 seconds.
For a frostier sip, add ice and pulse 10 seconds more.
Taste.
Need more zing? Squeeze lime.
Need more sweet? Add a pinch, pulse 3 seconds.
Serve now.
Pour, garnish, drink, and rinse the blender.

Nutritional Benefits

Protein: 20 grams
Carbohydrates: 45 grams
Fat: 5 grams

Freeze-dried pineapple, mango and bananas make this smoothie prep easier then using fresh fruit.

Download print-friendly PDF

Recipe card for a Tropical Sunrise Smoothie featuring coconut water, mango, and pineapple ingredients.

Pantry Tip

Conclusion

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