20/20 Pina Colada

Nothing says relaxation like a pina colada by the beach, but at 600 calories a pop, sipping on this coconut cocktail can give you something to worry about! Fortunately, our version stays under 200 calories, and packs the fiber and protein punch to you stay feeling full and satiated for hours. For maximum relaxation add a splash of rum – you’ll be chilling in no time!

INGREDIENTS (serves 1):

  • 1 tsp unsweetened dried coconut flakes
  • Optional: 1 oz rum (plain or coconut infused)


  1. Mix all ingredients in a blender, and pulse until smooth and creamy. 
  2. Pour and enjoy!


Serves 1

  • FOR JOURNALING ON THE F-FACTOR DIET: 35g carbohydrate, 23g fiber  – This is a Step 1 Approved Recipe
  • ACTUAL NUTRITIONAL CONTENT PER SERVING: 177 calories, 11g protein, 27g carb, 12g fiber, 15g net carb, 11g sugar, 6g fat, 1g sat fat, 6mg sodium 

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