Blueberry Vanilla Protein Smoothie
A thick and creamy protein shake blending antioxidant-rich blueberries with vanilla whey protein and chia seeds. Perfect for a quick, hormone-supportive breakfast or snack.
Prep
5 min
Cook
0 min
Total
5 min
Makes about
1 serving
Created together. Shared with you.
Made by Krissy + Lila
Krissy 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
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
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
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
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
Storage: Best enjoyed fresh, but you can blend this up to 12 hours ahead of time and store it in a sealed jar in the fridge. Shake well before drinking as the chia seeds will continue to thicken it.
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 almond milk
- 01
Add the almond milk
Add the almond milk, vanilla whey protein powder, blueberries, chia seeds, vanilla extract, and sea salt to a high-speed blender.
Tap card to mark done - 02
Add a handful of ice if you…
Add a handful of ice if you prefer a colder, thicker texture.
Tap card to mark done - 03
Blend on high speed for 45 to…
Blend on high speed for 45 to 60 seconds until completely smooth and creamy.
Look for: completely smooth and creamy
Tap card to mark done - 04
Let the smoothie sit for 2 minutes…
Let the smoothie sit for 2 minutes to allow the chia seeds to swell and thicken the texture. If it becomes too thick, blend in an extra splash of almond milk.
Allow: 2 minutes
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.