Blackberry Chia Protein Smoothie
A creamy, fiber-rich morning blend featuring antioxidant-packed blackberries and chia seeds. With a strong dose of whey protein, it's designed to keep your energy steady and digestion smooth.
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 HealthDigestive 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
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
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
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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 almond milk to your blender…
- 01
Add the almond milk to your blender…
Add the almond milk to your blender first to prevent the protein powder from sticking to the bottom.
Tap card to mark done - 02
Add the whey protein powder
Add the whey protein powder, frozen blackberries, and chia seeds. Toss in a handful of ice cubes if you prefer an extra-frosty texture.
Tap card to mark done - 03
Blend on high for 45 to 60…
Blend on high for 45 to 60 seconds until completely smooth.
Look for: completely smooth
Tap card to mark done - 04
Let the smoothie rest in the glass…
Let the smoothie rest in the glass for 2 to 3 minutes before drinking; this gives the chia seeds a moment to absorb liquid, creating a creamier texture that is exceptionally gentle on your digestive tract.
Allow: 2 to 3 minutes
Tap card to mark done
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Your symptoms change. Your plan should too.
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