Cinnamon Oat Protein Shake
A creamy, blood-sugar-stabilizing breakfast shake featuring vanilla protein, fiber-rich oats, and chia seeds.
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 HealthComfortably 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
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
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 5 steps complete
Next: Pour the unsweetened almond milk into a…
- 01
Pour the unsweetened almond milk into a…
Pour the unsweetened almond milk into a blender first to prevent the protein powder from clumping at the bottom.
Tap card to mark done - 02
Add the vanilla whey protein powder
Add the vanilla whey protein powder, rolled oats, and chia seeds.
Tap card to mark done - 03
Sprinkle in the ground cinnamon and add…
Sprinkle in the ground cinnamon and add the ice cubes.
Tap card to mark done - 04
Blend on high for 45 to 60…
Blend on high for 45 to 60 seconds until the oats are fully broken down and the shake is smooth and creamy.
Look for: the oats are fully broken down and the shake is smooth and creamy
Tap card to mark done - 05
Pour into a glass and enjoy immediately
Pour into a glass and enjoy immediately.
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Your symptoms change. Your plan should too.
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