High Protein Banana Peanut Butter Kefir Smoothie
A rich, velvety post-workout smoothie combining gut-friendly kefir, peanut butter, banana, and flaxseed. Enhanced with protein isolate to deliver over 32g of protein with zero added sugar.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Candice + Lila
Candice 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
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
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
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
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 4 steps complete
Next: Measure the plain kefir
- 01
Measure the plain kefir
Measure the plain kefir, unflavored whey protein isolate powder, ground flaxseed, and peanut butter into a high-speed blender container.
Tap card to mark done - 02
Add half of a fresh banana to…
Add half of a fresh banana to the blender.
Tap card to mark done - 03
Secure the blender lid and blend on…
Secure the blender lid and blend on high speed for 30 to 45 seconds until the mixture is completely smooth and creamy.
Look for: the mixture is completely smooth and creamy
Tap card to mark done - 04
Pour into a glass and serve immediately
Pour into a glass and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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