Peanut Butter Banana Power Smoothie
A rich, creamy lunch smoothie made with unsweetened soy milk, natural peanut butter, and plant-based pea protein. It provides a quick, portable, and satisfying midday meal that keeps you full for hours.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Zaskya + Lila
Zaskya 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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
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 · Knife and cutting board
Time saver
Make it cold: Slice and freeze your banana ahead of time to give the smoothie an ice-cream-like texture without needing ice.
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: Pour the unsweetened soy milk into your…
- 01
Pour the unsweetened soy milk into your…
Pour the unsweetened soy milk into your high-speed blender container first to prevent the powder from sticking.
Tap card to mark done - 02
Add the pea protein powder
Add the pea protein powder, natural peanut butter, and the sliced banana to the blender.
Tap card to mark done - 03
Blend on high speed for 45 to…
Blend on high speed for 45 to 60 seconds until the mixture is completely smooth, creamy, and free of lumps.
Look for: the mixture is completely smooth, creamy, and free of lumps
Tap card to mark done - 04
If the smoothie is too thick
If the smoothie is too thick, add a splash of water and blend for another 5 seconds to reach your desired consistency.
Tap card to mark done - 05
Pour into a travel mug or shaker…
Pour into a travel mug or shaker bottle and enjoy immediately, or refrigerate for up to 4 hours.
Allow: 4 hours
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