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.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthLow energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Appetite changes
Notice patterns without judgment
One meal does not determine body weight. Look at fullness, energy and repeatable eating patterns over time instead.
Track: fullness + meal rhythm
Hot flashes
Track your personal context
Meals and routines can feel different from day to day. Use this as an observation prompt, not as evidence that a food or supplement treats hot flashes.
Track: timing + personal triggers
Fatigue
Separate a pattern from one day
Notice energy alongside sleep, meals and symptoms across several days. Ongoing fatigue deserves a clinical conversation.
Track: energy + previous night
Before you start
Your 5-minute game plan
Gather everything first, then tap ingredients and steps as you go.
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
One clear step at a time
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.
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
The nutrition underneath
Why this bowl holds together
If you prefer a thicker
If you prefer a thicker, milkshake-like texture, drop in a small handful of ice cubes before blending.
Always check your peanut butter label…
Always check your peanut butter label and look for one with only two ingredients: peanuts and salt. This helps you avoid hidden added sugars and inflammatory oils.
You can easily prep this ahead…
You can easily prep this ahead by keeping the strawberries, peanut butter, and a dash of cinnamon together in a freezer-safe bag.
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.