Berry Spinach Avocado Protein Smoothie
A smooth, refreshing low-glycemic smoothie featuring mixed berries, fresh spinach, creamy avocado, and plant protein. Blended with almond milk, it is gentle on digestion while providing clean protein and healthy fats.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Evelyn + Lila
Evelyn 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 HealthDigestive 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
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
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
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
Prep Ahead: Portions of spinach, frozen berries, and avocado can be measured into individual freezer bags beforehand for instant blending.
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 6 steps complete
Next: Measure 1 cup (240ml) unsweetened almond milk…
- 01
Measure 1 cup (240ml) unsweetened almond milk…
Measure 1 cup (240ml) unsweetened almond milk and pour it into the base of a high-speed blender.
Tap card to mark done - 02
Add 0
Add 0.5 cups (75g) frozen mixed berries, 1 cup (30g) fresh baby spinach, 0.25 pcs (37.5g) avocado, and 1 scoop (30g) plant-based protein powder to the blender container.
Tap card to mark done - 03
Secure the blender lid firmly
Secure the blender lid firmly.
Tap card to mark done - 04
Blend on low speed for 10 seconds…
Blend on low speed for 10 seconds to combine the ingredients, then increase to high speed and blend for 45 to 60 seconds until the green spinach flecks are fully smooth and the texture is completely uniform.
Look for: the green spinach flecks are fully smooth and the texture is completely uniform
Tap card to mark done - 05
Stop the blender
Stop the blender, remove the lid, and check the consistency. If too thick, pour in an extra tablespoon of almond milk and pulse briefly.
Tap card to mark done - 06
Pour into a chilled glass and serve…
Pour into a chilled glass and serve immediately for peak fresh flavor and nutrition.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
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.
Free to download