Almond & Pea Protein Power Shake
A creamy, refreshing plant-based shake featuring pea protein, almond milk, and chia seeds. Packed with healthy fats and protein to provide crash-free energy for your afternoon slump.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthLow energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Appetite changes
Notice patterns without judgment
One meal does not determine body weight. Look at fullness, energy and repeatable eating patterns over time instead.
Track: fullness + meal rhythm
Fatigue
Separate a pattern from one day
Notice energy alongside sleep, meals and symptoms across several days. Ongoing fatigue deserves a clinical conversation.
Track: energy + previous night
Brain fog
Add the missing context
Sleep, stress, meals and symptoms overlap. Seeing them together is more useful than crediting one ingredient.
Track: focus + previous night
Before you start
Your 5-minute game plan
Gather everything first, then tap ingredients and steps as you go.
Equipment
Blender
Time saver
To make this even colder and thicker, you can use almond milk that has been frozen into ice cubes ahead of time.
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
One clear step at a time
0 of 5 steps complete
Next: Add the unsweetened almond milk to a…
- 01
Add the unsweetened almond milk to a…
Add the unsweetened almond milk to a blender first to prevent the powder from sticking to the bottom.
Tap card to mark done - 02
Add the unsweetened pea protein powder and…
Add the unsweetened pea protein powder and the chia seeds.
Tap card to mark done - 03
Toss in the ice cubes
Toss in the ice cubes, vanilla extract, ground cinnamon, and sea salt to enhance the flavor.
Tap card to mark done - 04
Blend on high for 45 to 60…
Blend on high for 45 to 60 seconds until the chia seeds are fully broken down and the shake reaches a smooth, creamy consistency.
Tap card to mark done - 05
Pour into a glass and enjoy immediately…
Pour into a glass and enjoy immediately while cold.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
If your blender struggles with chia…
If your blender struggles with chia seeds, let the shake sit for 5 minutes after blending to allow the seeds to soften, then give it one more quick blend.
Pea protein can sometimes have an…
Pea protein can sometimes have an earthy flavor; adding the cinnamon and vanilla extract helps balance the taste without adding any sugar.
To make this even colder and…
To make this even colder and thicker, you can use almond milk that has been frozen into ice cubes ahead of time.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.