Pre-Workout Tropical Green Protein Smoothie
A refreshing, vibrant green smoothie blending banana-flavored protein powder with tropical mango, pineapple, baby spinach, and nutrient-dense seeds. It is crafted to deliver steady energy before your workout without any soy or whole bananas.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Serena + Lila
Serena created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthEveryday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender
Time saver
Storage: Best enjoyed immediately to preserve the active nutrients and prevent the chia seeds from thickening the mixture too much. If you must prepare it in advance, blend it up to 4 hours ahead and store in a sealed shaker bottle in the refrigerator.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Add the unsweetened almond milk and coconut…
- 01
Add the unsweetened almond milk and coconut…
Add the unsweetened almond milk and coconut water to the base of your high-speed blender. Pouring liquids in first helps the blades blend smoothly.
Tap card to mark done - 02
Add the banana protein powder
Add the banana protein powder, chia seeds, and hemp seeds directly into the liquid. Let them sit for 1 minute to lightly hydrate.
Allow: 1 minute
Tap card to mark done - 03
Add the fresh baby spinach
Add the fresh baby spinach, frozen mango chunks, and frozen pineapple chunks into the blender jar.
Tap card to mark done - 04
Secure the lid tightly and blend on…
Secure the lid tightly and blend on low speed for 10 seconds, then increase the speed to high. Blend for 45 to 60 seconds until the mixture is completely smooth and vibrant green with no flecks of spinach remaining.
Look for: the mixture is completely smooth and vibrant green with no flecks of spinach remaining
Tap card to mark done - 05
Pour into a large glass and enjoy…
Pour into a large glass and enjoy immediately before your 5:00 PM workout.
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