Green Power Protein Shake
A creamy, nutrient-dense morning shake featuring crisp green apple and kale. Packed with plant-based protein and chia seeds to keep you fueled and grounded all day.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
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 HealthSteadier 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
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
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 · Knife and cutting board
Time saver
Prep ahead: Chop the apple and wash the kale the night before, storing them in an airtight container in the fridge so your morning assembly takes less than a minute.
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
From Your Pantry
Cook along
Instructions
0 of 4 steps complete
Next: Add the chopped green apple
- 01
Add the chopped green apple
Add the chopped green apple, chopped kale, and unsweetened almond milk to a blender. Blend on high until the greens are completely broken down and the liquid is smooth.
Look for: the greens are completely broken down and the liquid is smooth
Tap card to mark done - 02
Add the pea protein powder
Add the pea protein powder, chia seeds, ice cubes, and ground cinnamon to the blender.
Tap card to mark done - 03
Blend again on medium-high until the shake…
Blend again on medium-high until the shake is completely creamy and fully combined. If it feels too thick, add a small splash of water and pulse to incorporate.
Look for: the shake is completely creamy and fully combined
Tap card to mark done - 04
Pour into a large glass and enjoy…
Pour into a large glass and enjoy immediately for the best texture and nutrient retention.
Tap card to mark done
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