Protein Berry Banana Energy Smoothie
A rich, refreshing smoothie blended with sweet banana, vibrant mixed berries, spinach, and high-quality protein powder. Quick to make and optimized to support steady energy and satiety.
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 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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + 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
Meal Prep: Pack spinach, berries, and chia seeds into freezer-safe containers ahead of time. In the morning, simply empty a container into your blender, add almond milk and protein powder, and blend.
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: Place 1 cup (240ml) of unsweetened almond…
- 01
Place 1 cup (240ml) of unsweetened almond…
Place 1 cup (240ml) of unsweetened almond milk into the base of a high-speed blender.
Tap card to mark done - 02
Add 0
Add 0.5 pcs ripe banana, 0.5 cup frozen mixed berries, 1 cup fresh spinach, and 1 scoop (30g) plant-based vanilla protein powder.
Tap card to mark done - 03
Add 1 tbsp chia seeds
Add 1 tbsp chia seeds.
Tap card to mark done - 04
Secure the lid and blend on high…
Secure the lid and blend on high speed for 45 to 60 seconds until completely smooth and creamy with no remaining green flecks.
Look for: completely smooth and creamy with no remaining green flecks
Tap card to mark done - 05
Pour into a tall glass and serve…
Pour into a tall glass and serve immediately for optimal flavor and nutrient texture.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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