Blackberry Walnut Protein Shake
A creamy, nutrient-dense smoothie featuring antioxidant-rich frozen blackberries and crunchy walnuts. Packed with protein to keep you energized and sharply focused all 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 HealthSteadier 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
Comfortably 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
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
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
Walnuts can occasionally taste slightly bitter. Toasting them lightly in a dry pan beforehand and storing them in the fridge makes them richer and sweeter.
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: Pour the almond milk into your blender…
- 01
Pour the almond milk into your blender…
Pour the almond milk into your blender first to prevent the protein powder from clumping at the bottom.
Tap card to mark done - 02
Add the vanilla whey protein powder
Add the vanilla whey protein powder, frozen blackberries, and walnuts. Toss in a pinch of sea salt to enhance the natural sweetness.
Tap card to mark done - 03
Blend on high for 45 to 60…
Blend on high for 45 to 60 seconds until the walnuts and berry seeds are completely pulverized and the texture is creamy.
Look for: the walnuts and berry seeds are completely pulverized and the texture is creamy
Tap card to mark done - 04
Pour into a glass and enjoy immediately
Pour into a glass and enjoy immediately.
Tap card to mark done
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