Berry Vanilla Protein Smoothie Bowl
A thick, creamy dairy-free smoothie bowl loaded with plant protein, wild blueberries, and crunchy almond toppings. It offers refreshing post-workout recovery without added sugar.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by ERNESTINE + Lila
ERNESTINE 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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
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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 5 steps complete
Next: Measure the frozen wild blueberries
- 01
Measure the frozen wild blueberries
Measure the frozen wild blueberries, unsweetened almond milk, plant protein powder, and almond butter into a high-speed blender container.
Tap card to mark done - 02
Secure the blender lid and blend on…
Secure the blender lid and blend on medium-high speed for 45 to 60 seconds, stopping once to scrape down the sides with a spatula until the mixture is smooth, thick, and scoopable.
Look for: the mixture is smooth, thick, and scoopable
Tap card to mark done - 03
Spoon the thick smoothie base into a…
Spoon the thick smoothie base into a chilled serving bowl.
Tap card to mark done - 04
Top evenly with the chia seeds and…
Top evenly with the chia seeds and sliced almonds before serving immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Store any unused portion in an airtight…
Store any unused portion in an airtight container in the freezer for up to 3 days, thawing slightly for 10 minutes before enjoying.
Allow: 10 minutes
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