Probiotic Coconut Almond Plant Protein Shake
A creamy, two-ingredient smoothie pairing plant protein with gut-friendly kefir. Effortless to make and free of added sugar to keep energy steady.
Prep
3 min
Cook
0 min
Total
3 min
Makes
1 serving
Created together. Shared with you.
Made by Daniela + Lila
Daniela 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 HealthDigestive 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
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
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
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
3 min
Cook
0 min
Total
3 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender
Time saver
For meal prep, keep kefir pre-measured in the fridge so you can blend and go in under 2 minutes.
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: Pour the plain low-fat kefir into a…
- 01
Pour the plain low-fat kefir into a…
Pour the plain low-fat kefir into a high-speed blender container or a shaker bottle.
Tap card to mark done - 02
Add the plant protein powder on top…
Add the plant protein powder on top of the kefir to prevent powder from sticking to the bottom.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Secure the blender lid tightly and blend…
Secure the blender lid tightly and blend on high speed for 20 to 30 seconds until completely smooth and frothy. If using a shaker bottle, shake vigorously for 45 seconds until no clumps remain.
Look for: completely smooth and frothy
Tap card to mark done - 04
Pour the blended smoothie immediately into a…
Pour the blended smoothie immediately into a chilled glass and serve fresh.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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Your symptoms change. Your plan should too.
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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.