High-Protein Berry and Tahini Smoothie
A creamy, dairy-free smoothie blending antioxidant-rich berries, nutty tahini, ground flaxseeds, and soy milk. Naturally rich in protein and omega-3s to support energy and hair health.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Van + Lila
Van 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 HealthProtein 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
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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
5 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 1
- 01
Measure 1
Measure 1.25 cups (300ml) of unsweetened soy milk and pour into your blender jar.
Tap card to mark done - 02
Add 1 scoop (25g) of unsweetened plant…
Add 1 scoop (25g) of unsweetened plant protein powder, 1 tbsp (15g) of tahini, and 1 tbsp (7g) of ground flaxseed to the liquid.
Tap card to mark done - 03
Add 1 cup (150g) of frozen mixed…
Add 1 cup (150g) of frozen mixed berries on top of the powders to help press them down into the blades.
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 high speed for 45 to 60 seconds until completely smooth and creamy without unblended berry seeds.
Look for: completely smooth and creamy without unblended berry seeds
Tap card to mark done - 05
Pour immediately into a tall glass and…
Pour immediately into a tall glass and enjoy fresh.
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Your symptoms change. Your plan should too.
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