Crisp Berry Hydrating Protein Elixir
A light, refreshing smoothie blending real frozen berries with plant protein and hydrating coconut water. It offers a crisp, non-dairy texture without any added sugar or artificial sweeteners.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Chasitie + Lila
Chasitie 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 HealthSteadier 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
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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy 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
Keep leftover coconut water stored in the refrigerator for up to 5 days for quick daily assembly.
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 4 steps complete
Next: Measure 1 cup (240ml) of unsweetened coconut…
- 01
Measure 1 cup (240ml) of unsweetened coconut…
Measure 1 cup (240ml) of unsweetened coconut water and pour it into your blender jar first to ensure smooth blending.
Tap card to mark done - 02
Add 1 scoop (30g) of unsweetened plant…
Add 1 scoop (30g) of unsweetened plant protein powder, 1 cup (150g) of frozen mixed berries, and 1 tbsp (15ml) of fresh lemon juice into the blender.
Tap card to mark done - 03
Secure the lid and blend on high…
Secure the lid and blend on high speed for 45 to 60 seconds until completely smooth and vibrant purple with no icy chunks remaining.
Look for: completely smooth and vibrant purple with no icy chunks remaining
Tap card to mark done - 04
Pour immediately into a tall glass and…
Pour immediately into a tall glass and serve chilled. Best enjoyed fresh within 15 minutes of blending.
Allow: 15 minutes
Tap card to mark done
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