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Tropical Sunrise THM E Smoothie | Pantry Today

Taste the islands with Tropical Sunrise — a bright THM E smoothie of pineapple, mango, banana & coconut water, 25 g protein, <5 g fat, ready in 5 min.

THM

Debbie

5/11/20262 min read

Tropical Sunrise - A Bright THM E Smoothie with 25g of Protein

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.

THM Smoothies > THM E Smoothies > Tropical Sunrise

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Tropical sunrise smoothie recipe card with ingredients like coconut water, mango, and pineapple.

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

Bright • Tropical • Uplifting

Wake up to Tropical Sunrise, the THM E smoothie that tastes like a dawn stroll on a palm-lined beach.

Sweet pineapple and mango team up with banana for quick, clean carbs, while coconut water hydrates and keeps the sip refreshingly light.

A scoop of collagen (or vanilla whey) lifts the drink to a muscle-friendly 25 grams of protein, and a squeeze of fresh lime plus a hint of coconut extract pull the whole blend into pure island harmony -all in about five minutes and under 5 grams of fat.

Sip, smile, and start the day sun-kissed and fully fueled.

What makes it magic:

Dessert-level flavor, on-plan macros.
Keep every rich THM S recipe - and the energizing E set - right on your fridge for instant blending.

Download the 16-Smoothie Speed Sheet

Tropical Sunrise THM E Smoothie

Ingredients

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

Directions

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.