Banana Kefir Protein Smoothie
A silky, 5-minute blender smoothie blending ripe banana, gut-friendly kefir, coconut milk, and chia seeds. Packed with 31g of protein to keep energy steady and cravings at bay throughout the afternoon.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky created this recipe with Lila and shared it with the perimenopause community.
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
Time saver
Prep in Advance: Measure out protein powder and chia seeds in a small jar ahead of time for a rapid sub-2-minute assembly on busy days.
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
Cook along
Instructions
0 of 3 steps complete
Next: Add 200 ml of kefir
- 01
Add 200 ml of kefir
Add 200 ml of kefir, 100 ml of coconut milk, 1 banana (peeled), 25 g of vanilla protein powder, and 1 tbsp of chia seeds into a high-speed blender container.
Tap card to mark done - 02
Secure the blender lid tightly and blend…
Secure the blender lid tightly and blend on high speed for 45 to 60 seconds until completely smooth, creamy, and free of visible seed flecks.
Look for: completely smooth, creamy, and free of visible seed flecks
Tap card to mark done - 03
Pour immediately into a glass or insulated…
Pour immediately into a glass or insulated travel tumbler and serve cool.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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