Creamy Berry Protein Smoothie
A smooth, refreshing breakfast blend packed with plant protein, creamy almond butter, and antioxidant-rich berries. Light on digestion yet deeply satisfying.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Kole + Lila
Kole 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
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
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
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
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
Store any leftovers in a sealed jar in the refrigerator for up to 12 hours; shake well before drinking.
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 3 steps complete
Next: Add the unsweetened almond milk
- 01
Add the unsweetened almond milk
Add the unsweetened almond milk, plant protein powder, frozen wild blueberries, ground flaxseed, and almond butter to a high-speed blender.
Tap card to mark done - 02
Secure the lid and blend on high…
Secure the lid and blend on high for 45 to 60 seconds until completely smooth and creamy with no remaining seed fragments.
Look for: completely smooth and creamy with no remaining seed fragments
Tap card to mark done - 03
Pour into a tall glass and serve…
Pour into a tall glass and serve immediately for peak texture and fresh taste.
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.
One good meal is a start. Your whole week is better.
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.