Cozy Vanilla Cinnamon Tea Latte
A warm, comforting tea latte infused with gentle vanilla, cinnamon, and clean protein. It is light on the stomach, satisfying, and designed to fit beautifully into a busy day.
Prep
3 min
Cook
5 min
Total
8 min
Makes
1 serving
Created together. Shared with you.
Made by Katie + Lila
Katie 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
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
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
A steadier pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
3 min
Cook
5 min
Total
8 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Whisk
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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: Bring the water to a gentle simmer
- 01
Bring the water to a gentle simmer
In a small saucepan over medium heat, bring the water to a gentle simmer.
Tap card to mark done - 02
Turn off the heat
Turn off the heat, add the black tea bag, and let it steep for 5 minutes. Remove and discard the tea bag.
Allow: 5 minutes
Tap card to mark done - 03
Whisk together the unsweetened almond milk
In a separate mug, whisk together the unsweetened almond milk, pea protein powder, vanilla extract, and ground cinnamon until no lumps remain.
Look for: no lumps remain
Tap card to mark done - 04
Pour the warm steeped tea into the…
Pour the warm steeped tea into the mug with the protein milk mixture and stir well to combine. Enjoy warm.
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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.