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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
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
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
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 slice, banana, pecan, plant-based protein powder, vanilla extract, ground cinnamon, and sea 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, or until the mixture is completely smooth, creamy, and free of any gritty pecan pieces.
Look for: the mixture is completely smooth, creamy, and free of any gritty pecan pieces
Tap card to mark done - 03
Pour the smoothie into a tall glass…
Pour the smoothie into a tall glass and serve immediately while cold.
Ready when: everything is assembled and ready to enjoy
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.