Strawberry Peanut Butter Protein Smoothie
A creamy, PB&J-inspired smoothie packed with over 30 grams of protein. Sweet strawberries and rich peanut butter blend together for a delicious, blood-sugar-stabilizing start to your day.
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
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
You can easily prep this ahead by keeping the strawberries, peanut butter, and a dash of cinnamon together in a freezer-safe bag.
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 a blender…
- 01
Pour the almond milk into a blender…
Pour the almond milk into a blender first to prevent the protein powder from sticking to the blades.
Tap card to mark done - 02
Add the vanilla whey protein powder
Add the vanilla whey protein powder, natural peanut butter, and frozen strawberries. Toss in a small pinch of sea salt and a dash of cinnamon to elevate the sweetness.
Tap card to mark done - 03
Blend on high for 30 to 60…
Blend on high for 30 to 60 seconds until completely smooth and creamy.
Look for: completely smooth and 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
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