Vanilla Berry Chia Protein Shake
A thick, creamy morning shake packed with sweet berries and vanilla. This quick blend delivers a powerful protein and fiber punch to kickstart 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
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
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
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
Measure everything before you start so this quick recipe moves without pauses.
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 unsweetened almond milk to your…
- 01
Add the unsweetened almond milk to your…
Add the unsweetened almond milk to your blender first to prevent the protein powder from sticking to the bottom.
Tap card to mark done - 02
Pour in the vanilla whey protein powder
Pour in the vanilla whey protein powder, frozen mixed berries, and chia seeds. Add a tiny pinch of salt to naturally enhance the sweetness of the berries.
Tap card to mark done - 03
Blend on high for 45 to 60…
Blend on high for 45 to 60 seconds until completely smooth. If the shake is too thick, add a splash of water and pulse a few more times.
Look for: completely smooth
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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