Chocolate Strawberry Chia Smoothie
A rich and creamy chocolate shake swirled with sweet strawberries and power-packed chia seeds.
Prep
5 min
Cook
0 min
Total
5 min
Makes about
1 serving
Created together. Shared with you.
Made by Krissy + Lila
Krissy 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
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
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender
Time saver
Storage: If you are in a rush, you can blend this the night before and store it in a sealed jar in the fridge. The chia seeds will expand, creating a delicious chocolate pudding texture by morning.
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: Add the chia seeds
- 01
Add the chia seeds
Add the chia seeds, chocolate whey protein powder, unsweetened almond milk, sliced strawberries, sea salt, and cinnamon to a high-speed blender.
Tap card to mark done - 02
Blend on high for 45 to 60…
Blend on high for 45 to 60 seconds until completely smooth and creamy.
Look for: completely smooth and creamy
Tap card to mark done - 03
If the mixture is too thick
If the mixture is too thick, splash in an extra tablespoon of almond milk and blend again.
Tap card to mark done - 04
Pour into a glass and let sit…
Pour into a glass and let sit for 2 minutes to allow the chia seeds to thicken slightly before enjoying.
Allow: 2 minutes
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.