Blueberry Hemp And Chia Protein Smoothie
A nutrient-dense smoothie featuring wild blueberries, hemp protein, and Greek yogurt for a fiber-rich breakfast. This blend is designed to support digestive health and stabilize mood through plant-based omega-3s.
Prep
5 min
Cook
0 min
Total
5 min
Makes about
1 serving
Created together. Shared with you.
Made by Rachael + Lila
Rachael 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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy 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
If you prefer a colder smoothie, freeze your banana (peeled) ahead of time.
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: Place the milk
- 01
Place the milk
Place the milk, pineapple juice, and Greek yogurt into a high-speed blender first to ensure smooth blending.
Tap card to mark done - 02
Add the banana
Add the banana, mandarin orange, wild blueberries, hemp protein powder, and chia seeds.
Tap card to mark done - 03
Blend on high until the mixture is…
Blend on high until the mixture is completely smooth and the chia seeds are well incorporated.
Look for: the mixture is completely smooth and the chia seeds are well incorporated
Tap card to mark done - 04
Pour into a glass and let sit…
Pour into a glass and let sit for 2 minutes (2.5cm) if you prefer a thicker consistency as the chia seeds hydrate.
Allow: 2 minutes
Tap card to mark done
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Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
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.