Creamy Peanut Butter Casein Shake
A rich and satisfying protein shake blending creamy peanut butter with tart raspberries. Perfect for stabilizing blood sugar and keeping you full for hours.
Prep
2 min
Cook
0 min
Total
2 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
Trigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
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
2 min
Cook
0 min
Total
2 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 3 steps complete
Next: Add the casein protein powder
- 01
Add the casein protein powder
Add the casein protein powder, peanut butter, almond milk, ground flaxseed, and frozen raspberries to a blender.
Tap card to mark done - 02
Add a handful of ice
Add a handful of ice, a dash of ground cinnamon, and a small pinch of sea salt to the blender.
Tap card to mark done - 03
Blend until completely smooth and creamy
Blend until completely smooth and creamy, about 20 to 30 seconds. Add a splash more almond milk if you prefer it thinner.
Look for: completely smooth and creamy
Tap card to mark done
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