Spiced Apple Oat Protein Smoothie
A creamy, gut-soothing smoothie that tastes like apple pie in a glass. Packed with protein and soluble fiber to gently fuel your morning.
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 HealthDigestive 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
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
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
Using a chilled applesauce straight from the fridge will yield an even thicker, colder smoothie.
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 4 steps complete
Next: Add the vanilla whey protein powder
- 01
Add the vanilla whey protein powder
Add the vanilla whey protein powder, unsweetened applesauce, rolled oats, and almond milk into a blender.
Tap card to mark done - 02
Sprinkle in the ground cinnamon
Sprinkle in the ground cinnamon, nutmeg, and sea salt to enhance the natural sweetness of the applesauce.
Tap card to mark done - 03
Add a handful of ice cubes and…
Add a handful of ice cubes and blend on high for 45 to 60 seconds until completely smooth and creamy.
Look for: completely smooth and creamy
Tap card to mark done - 04
Pour into a tall glass and enjoy…
Pour into a tall glass and enjoy immediately for a quick, gut-friendly breakfast.
Tap card to mark done
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Your symptoms change. Your plan should too.
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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.