Tropical Protein Power Smoothie
A refreshing blend of frozen tropical fruits, plant-based protein, collagen, and chia seeds. Perfect for a quick, filling breakfast or energy-boosting snack.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Dylan + Lila
Dylan 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
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
You can prep smoothie bags ahead by freezing the tropical fruit and chia seeds together in individual containers.
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 5 steps complete
Next: Measure 1 cup (240ml) unsweetened almond milk…
- 01
Measure 1 cup (240ml) unsweetened almond milk…
Measure 1 cup (240ml) unsweetened almond milk and add it to the high-speed blender container first to ensure smooth blending.
Tap card to mark done - 02
Add 1 scoop (30g) vegan protein powder
Add 1 scoop (30g) vegan protein powder, 1 scoop (10g) collagen peptides, and 1 tbsp (12g) chia seeds into the liquid.
Tap card to mark done - 03
Top with 1 cup (140g) frozen tropical…
Top with 1 cup (140g) frozen tropical fruit blend.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Secure the blender lid and blend on…
Secure the blender lid and blend on low speed for 10 seconds, then increase to high speed for 45 to 60 seconds until completely smooth and thick.
Look for: completely smooth and thick
Tap card to mark done - 05
Pour into a large glass and serve…
Pour into a large glass and serve immediately.
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.
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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.