Vanilla Berry Protein Kefir Smoothie
A smooth, refreshing blend of creamy kefir, vanilla whey isolate, antioxidant-rich berries, and chia seeds. Perfect to shake up or blend in minutes for sustained night shift energy.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky 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 HealthSteadier 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
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
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
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
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: Measure the chia seeds and frozen berries into individual freezer-safe containers ahead of time so you can just dump, add liquid and powder, and blend before leaving for your shift.
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 3 steps complete
Next: Place 150ml kefir
- 01
Place 150ml kefir
Place 150ml kefir, 100ml water, 30g vanilla whey protein powder, 80g frozen mixed berries, and 10g chia seeds into a high-speed blender container.
Tap card to mark done - 02
Secure the lid tightly and blend on…
Secure the lid tightly and blend on high speed for 30 to 45 seconds until completely smooth and creamy.
Look for: completely smooth and creamy
Tap card to mark done - 03
Pour immediately into a portable insulated tumbler…
Pour immediately into a portable insulated tumbler or shaker bottle to keep cold for your shift, or consume right away.
Tap card to mark done
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