Peach and Pecan Protein Smoothie
A velvety and refreshing blended smoothie featuring sweet peaches, creamy Greek yogurt, and earthy pecans. Rich in protein and healthy fats, it is a quick, nourishing option designed to keep you comfortably satisfied.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Candice + Lila
Candice created this recipe with Lila and shared it with the perimenopause community.
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 HealthComfortably 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
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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
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 · Knife and cutting board
Time saver
Storage: Best enjoyed immediately, but you can store any leftovers in an airtight jar in the fridge for up to 12 hours. Shake well before drinking.
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
Cook along
Instructions
0 of 3 steps complete
Next: Add the almond milk
- 01
Add the almond milk
Add the almond milk, Greek yogurt, frozen peach slices, banana slice, pecans, plant-based vanilla protein powder, vanilla extract, cinnamon, and a tiny pinch of salt to a high-speed blender.
Tap card to mark done - 02
Secure the lid and blend on high…
Secure the lid and blend on high for 45 to 60 seconds until the mixture is completely smooth and creamy, with no visible bits of pecan.
Look for: the mixture is completely smooth and creamy, with no visible bits of pecan
Tap card to mark done - 03
Pour into a large glass and enjoy…
Pour into a large glass and enjoy immediately. If it is too thick, stir in an extra splash of almond milk.
Tap card to mark done
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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.