High Protein Berry Seed Breakfast Smoothie
A thick, refreshing berry smoothie packed with plant protein, chia, and ground flaxseed. Perfectly dairy-free and made without added sugar to support sustained morning energy.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Zaskya + Lila
Zaskya 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
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 5 steps complete
Next: Pour 1 cup (240ml) unsweetened almond milk…
- 01
Pour 1 cup (240ml) unsweetened almond milk…
Pour 1 cup (240ml) unsweetened almond milk into the jar of a high-speed blender.
Tap card to mark done - 02
Add 30g pea protein powder
Add 30g pea protein powder, 1 tbsp ground flaxseed, and 1 tbsp chia seeds on top of the liquid.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Add 1/2 banana and 1/2 cup (75g)…
Add 1/2 banana and 1/2 cup (75g) frozen mixed berries to the blender jar.
Tap card to mark done - 04
Secure the blender lid and blend on…
Secure the blender lid and blend on high speed for 45 to 60 seconds until smooth, thick, and creamy.
Look for: smooth, thick, and creamy
Tap card to mark done - 05
Pour into a tall glass and enjoy…
Pour into a tall glass and enjoy immediately.
Tap card to mark done
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