Simple Soy Banana Protein Shake
A smooth and creamy protein shake made with unsweetened soy milk, banana, pea protein, and natural peanut butter. It offers a quick, nourishing blend designed for sustained energy and fullness.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Zaskya + Lila
Zaskya 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
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
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
Cook along
Instructions
0 of 5 steps complete
Next: Add 1 cup (240ml) of unsweetened soy…
- 01
Add 1 cup (240ml) of unsweetened soy…
Add 1 cup (240ml) of unsweetened soy milk to a high-speed blender.
Tap card to mark done - 02
Add 1 scoop (30g) of pea protein…
Add 1 scoop (30g) of pea protein powder and 1 tbsp (16g) of peanut butter to the blender container.
Tap card to mark done - 03
Peel 1 medium banana and add it…
Peel 1 medium banana and add it directly into the blender.
Tap card to mark done - 04
Secure the lid and blend on high…
Secure the lid and blend on high speed for 30 to 45 seconds until smooth, creamy, and completely combined with no visible powder streaks.
Look for: smooth, creamy, and completely combined with no visible powder streaks
Tap card to mark done - 05
Pour immediately into a tall glass and…
Pour immediately into a tall glass and serve chilled.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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