High-Protein Berry and Banana Seed Smoothie
A rich, berry-infused smoothie made with creamy Greek yogurt, banana protein powder, hemp, and chia seeds. It packs 45 grams of protein and 8 grams of fiber into a quick 5-minute blend.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Serena + Lila
Serena 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
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
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
Storage: Best consumed immediately. If made in advance, store in an airtight jar in the refrigerator for up to 12 hours and shake thoroughly 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 6 steps complete
Next: Measure out the Greek yogurt
- 01
Measure out the Greek yogurt
Measure out the Greek yogurt, mixed berries, banana protein powder, chia seeds, and hemp seeds.
Tap card to mark done - 02
Add the Greek yogurt and 1/2 cup…
Add the Greek yogurt and 1/2 cup (120ml) of cold water to the high-speed blender container first to ensure smooth blending.
Tap card to mark done - 03
Add the mixed berries
Add the mixed berries, banana protein powder, chia seeds, and hemp seeds into the blender container.
Tap card to mark done - 04
Secure the lid tightly and blend on…
Secure the lid tightly and blend on high speed for 45 to 60 seconds until completely smooth and creamy.
Look for: completely smooth and creamy
Tap card to mark done - 05
Check the texture
Check the texture; if it is too thick, blend in an extra 2 to 4 tablespoons (30 to 60ml) of water until it reaches your desired consistency.
Look for: it reaches your desired consistency
Tap card to mark done - 06
Pour the smoothie immediately into a cold…
Pour the smoothie immediately into a cold glass and enjoy within 15 minutes for maximum nutritional value.
Allow: 15 minutes
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