Tropical Berry Protein Smoothie
A creamy, vibrant smoothie blending protein-rich Greek yogurt and vanilla peri protein powder with sweet mango, banana, and antioxidant-filled mixed berries.
Prep
5 min
Cook
0 min
Total
5 min
Makes about
1 serving
Created together. Shared with you.
Made by Serena + Lila
Serena 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
Trigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
Evening comfort
Head toward bedtime properly fed
A satisfying evening meal can make the night feel simpler. Notice whether the portion and timing fit comfortably into your sleep routine.
Notice: timing + overnight comfort
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 out the banana, berries, and mango in a reusable freezer bag so you can dump and blend on busy mornings.
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 Greek yogurt
- 01
Add the Greek yogurt
Add the Greek yogurt, vanilla peri protein powder, banana, mixed berries, and mango chunks to a high-speed blender.
Tap card to mark done - 02
Pour in the water
Pour in the water.
Tap card to mark done - 03
Blend on high for 45 to 60…
Blend on high for 45 to 60 seconds until completely smooth and creamy.
Look for: completely smooth and creamy
Tap card to mark done - 04
Pour into a large glass and enjoy…
Pour into a large glass and enjoy immediately.
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.