Diary of a bodacious dietitian, Nutrition, Uncategorized

Carob + Mango Meal Replacement Shake

Every once in a while, we need to give our gut a rest.

I realize this is the 2nd smoothie posting in a row- but I can’t help it, guys! Dr. P and I have dinner+ the theatre tonight in the Capital Hill neighborhood, and I know we might indulge in some excess calories (OMG so excited for date night!).

So I decided to do some morning yoga, sip on some green ginger tea- excellent digestion support- during work, hit the gym during my lunch break for some HIIT, and then have a meal replacement smoothie to provide my hard-working digestive system with some much earned R & R.

After all, where would we be without out guts? This quote from the literary genius Francois Rabelais says it all: “From the gut comes the strut, and where hunger reigns, strength abstains.”

Right on!

So what makes a smoothie a meal replacement?

Carob and mango smoothie

We want between 250-500 kcals and between 10-30 grams protein. Variations depend on our size and activity level with higher levels for larger or more active people. Also, for older people with healthy kidneys who are trying to maintain muscle mass, 40 grams of protein per meal can be recommended.

Added bonus if we can sneak > 4 grams fiber and essential fatty acids and good amounts of fruits, veggies, or nuts into our smoothie.

This recipe has nuts with a healthy dose of monounsaturated fat, is packed with flavonoids, and  I used protein powder to boost my muscle synthesis since I lifted heavy during my lunch break training.

I usually only use protein powder when it is needed- post-weight lifting workout or when it is a meal replacement. Too much protein can be a bad thing for weight loss and kidney health so don’t go too crazy with protein powder!

No more than once a day and only if our overall intake is lacking is a pertinent rule.

And can we talk carob powder? Oh so good. Basically sugar free with a rich chocolatey taste, carob powder is an excellent way to get our dessert on mid-day. Make it a kitchen staple.


A good friend likes to have dessert every night, and this smoothie was so creamy and delish that I recommended it to her as a substitution for ice cream. Seriously bangin’ chocolate! We’ll see what she thinks! TBC…

Carob + Mango Meal Replacement Shake

Total Time: 3 minutes

Serving Size: 1 serving

Calories per serving: 414 calories

Fat per serving: 13 grams (mostly from nuts-heart healthy!)

Carob + Mango Meal Replacement Shake


  • 1/2 cup frozen mango chunks
  • 1/4 cup blueberries
  • 2 tbsp. cashews
  • 2 hefty tbsp. carob powder
  • 1 pitted date
  • 2 scoops plant-based chocolate protein powder -I used Orgain Organic Powder
  • 1/4 cup milk of choice (I used soy)
  • 1/4 cup water


  • Blend all ingredients in high speed blender.
  • Mix until well blended.
  • Pour in pretty glass.
  • Admire.
  • Enjoy!
  • If too frozen or not frozen enough, play with amounts of water and ice.


27 grams protein 53 grams carbs 28 grams sugar (from fruit) Carob powder only has 3 gm sugar per tbsp. The carob powder makes it extra delicious! Don't leave out if you want a heavenly treat!


Hope everyone has a bodacious day!



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