Berry Chia Collagen Protein Shake
A refreshing, portable breakfast shake packed with wild berries, almond milk, and collagen peptides. It is designed to be whipped up in 2 minutes for busy mornings without causing a blood sugar crash.
Prep
2 min
Cook
0 min
Total
2 min
Makes
1 serving
Created together. Shared with you.
Made by Fiona + Lila
Fiona 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 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy 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
Prep Ahead: Portion the frozen blueberries, chia seeds, and almond butter into small containers or freezer bags the night before so you can just dump, blend, and go in the morning.
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 4 steps complete
Next: Combine the unsweetened almond milk
- 01
Combine the unsweetened almond milk
In a high-speed blender, combine the unsweetened almond milk, collagen peptide powder, chia seed, almond butter, and frozen wild blueberry.
Tap card to mark done - 02
Blend on high for 45 to 60…
Blend on high for 45 to 60 seconds until the chia seeds are completely broken down and the shake reaches a smooth, creamy consistency.
Look for: the chia seeds are completely broken down and the shake reaches a smooth, creamy consistency
Tap card to mark done - 03
Pour the shake into a portable travel…
Pour the shake into a portable travel mug or shaker bottle.
Tap card to mark done - 04
Secure the lid and enjoy immediately on…
Secure the lid and enjoy immediately on your morning commute, or store in the refrigerator for up to 12 hours.
Allow: 12 hours
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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.