Creamy Berry Chia Protein Smoothie
A vibrant, gluten-free breakfast blend packed with Greek yogurt, wild blueberries, and chia seeds. It delivers impressive protein without any added greens or grains.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Anna + Lila
Anna 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 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
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
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
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 8 steps complete
Next: Measure 250ml of unsweetened almond milk and…
- 01
Measure 250ml of unsweetened almond milk and…
Measure 250ml of unsweetened almond milk and pour it into the base of a high-speed blender container.
Tap card to mark done - 02
Add 150g of plain Greek yogurt and…
Add 150g of plain Greek yogurt and 30g of vanilla protein powder into the blender.
Tap card to mark done - 03
Add 0
Add 0.75 cup of frozen blueberry and 1 tbsp of chia seed to the liquid base.
Tap card to mark done - 04
Secure the lid tightly on the blender…
Secure the lid tightly on the blender container.
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Blend on high speed for 45 to…
Blend on high speed for 45 to 60 seconds, until the texture is completely smooth and uniform in color.
Look for: the texture is completely smooth and uniform in color
Tap card to mark done - 06
Stop the blender and scrape down the…
Stop the blender and scrape down the sides with a spatula if any powder remains on the edges.
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Blend for an additional 10 seconds to…
Blend for an additional 10 seconds to fully integrate all ingredients.
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Pour immediately into a tall glass and…
Pour immediately into a tall glass and enjoy cold.
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Your symptoms change. Your plan should too.
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