Berry Protein Power Smoothie
A thick and creamy berry smoothie packed with Greek yogurt, almond butter, and chia seeds. Perfect for a fast, nourishing morning during a busy workday.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Pam + Lila
Pam 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
Comfortably 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
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
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: Add 1 cup (240ml) unsweetened almond milk…
- 01
Add 1 cup (240ml) unsweetened almond milk…
Add 1 cup (240ml) unsweetened almond milk and 150g plain greek yogurt to a high-speed blender container first to help the blades process smoothly.
Tap card to mark done - 02
Add 0
Add 0.5 cup (75g) frozen blueberry, 1 tbsp (16g) almond butter, 1 tbsp (12g) chia seed, and 10g vanilla protein powder into the blender.
Tap card to mark done - 03
Secure the blender lid tightly and blend…
Secure the blender lid tightly and blend on high speed for 45 to 60 seconds until completely smooth with no visible seeds or berry skins.
Look for: completely smooth with no visible seeds or berry skins
Tap card to mark done - 04
Pour into a glass or travel tumbler…
Pour into a glass or travel tumbler and serve immediately, or store covered in the refrigerator for up to 12 hours.
Allow: 12 hours
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