08/20/2026
A smoothie can be quick and still be functional.
By functional, I mean it still tastes good, but it is also built to support fullness, digestion, steadier energy, blood sugar balance, focus, and performance.
This was my Citrus Pineapple Green Smoothie: fresh, creamy, lightly sweet, and very satisfying.
I had leftover pineapple from a smoothie bar event I had done at a local company the day prior, so I decided to turn into 2 yummy servings.
I used a mix of thawed pineapple, greens, unsweetened coconut milk, yogurt, avocado, vanilla protein powder, collagen, chia, FiberMend, lemon, ginger, vanilla, h**p seeds, and a pinch of salt.
Approximate nutrition per serving:
~11g fiber | ~28g protein | ~24g net carbs | ~13g fat | ~356 calories
Use what is already in the house. Add fiber. Add protein. Add healthy fats. Blend and go.
This is functional health coaching in real life: not perfect food, not complicated food, just learning how to build meals that support digestion, steady energy, metabolic health, weight management, body composition, and performance.
Quick note: this smoothie has chia and added fiber, so if you are not used to higher-fiber meals, start slower and drink enough water.
Maria food rule: Smoothies should not leave you starving an hour later. Ingredients you choose can replace a full meal or they can complement a meal.
Before your next smoothie, ask:
Where’s the fiber? Think healthy bowel movements, gut health, fullness, and steadier energy.
Where’s the protein? Think muscle, recovery, body composition, and staying full.
Where’s the healthy fat? Think brain health, hormone support, nutrient absorption, and staying power.
Want the ingredients and how I made this Citrus Pineapple Green Smoothie?
Comment or DM me SMOOTHIE and I’ll send it to you.
