Tropical Green Protein Smoothie Bowl
A refreshing dairy-free smoothie bowl packed with plant protein, creamy avocado, fresh spinach, and sweet tropical mango. It delivers over 25g of protein without any added sugar.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by ERNESTINE + Lila
ERNESTINE 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
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
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
5 min
Cook
0 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender
Time saver
Store any leftovers in a sealed jar in the refrigerator for up to 24 hours (give it a quick shake before drinking).
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 coconut water
- 01
Add the coconut water
Add the coconut water, spinach, frozen mango, avocado, and plant protein powder 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 thick. If the mixture is too thick to blend, add 1 to 2 tbsp extra coconut water.
Look for: completely smooth and thick
Tap card to mark done - 03
Pour the smoothie into a chilled bowl
Pour the smoothie into a chilled bowl.
Tap card to mark done - 04
Garnish with optional chia seeds if desired…
Garnish with optional chia seeds if desired and serve immediately.
Ready when: everything is assembled and ready to enjoy
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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.