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
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
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.
Free to download