Peanut Butter Banana Protein Smoothie
A thick, creamy, and satisfying smoothie packed with plant-based protein and gut-friendly fiber. It is perfect for a busy travel day to keep you full and energized.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Zaskya + Lila
Zaskya 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
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 · Knife and cutting board
Time saver
Freeze Your Banana: Slice and freeze your banana ahead of time to make your smoothie frosty and thick without needing ice.
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: Add the unsweetened soy milk to the…
- 01
Add the unsweetened soy milk to the…
Add the unsweetened soy milk to the base of your high-speed blender first to prevent the powder from sticking.
Tap card to mark done - 02
Add the protein powder
Add the protein powder, peanut butter, whole banana, and ground cinnamon.
Tap card to mark done - 03
Secure the blender lid tightly and blend…
Secure the blender lid tightly and blend on high speed for 45 to 60 seconds until the mixture is completely smooth and creamy.
Look for: the mixture is completely smooth and creamy
Tap card to mark done - 04
If the smoothie is too thick
If the smoothie is too thick, pour in 1 tbsp to 2 tbsp of cold water and pulse again to reach your desired consistency.
Tap card to mark done - 05
Pour into an insulated travel tumbler to…
Pour into an insulated travel tumbler to keep cold on your journey, and enjoy immediately.
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