Peanut Butter Blueberry Power Shake
A creamy, nutrient-rich shake combining smooth peanut butter protein powder with frozen blueberries and fiber-rich seeds.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Sarah + Lila
Sarah 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
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
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
Prep Ahead: Portion the frozen blueberries, seeds, and spinach into reusable silicone bags and store them in the freezer for an even faster morning routine.
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: Add the unsweetened almond milk and water…
- 01
Add the unsweetened almond milk and water…
Add the unsweetened almond milk and water to the blender pitcher first to ensure a smooth blend.
Tap card to mark done - 02
Add the peanut butter protein powder
Add the peanut butter protein powder, chia seed, and hemp seed directly into the liquid.
Tap card to mark done - 03
Layer the frozen blueberry and baby spinach…
Layer the frozen blueberry and baby spinach on top of the powders.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Secure the lid tightly and blend on…
Secure the lid tightly and blend on low speed for 10 seconds, then increase to high speed for about 30 to 45 seconds until the mixture is completely smooth and no flecks of spinach remain.
Look for: the mixture is completely smooth and no flecks of spinach remain
Tap card to mark done - 05
Pour into a tall glass and enjoy…
Pour into a tall glass and enjoy immediately while cold.
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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.