Protein Fruit Smoothie with Flax and Chia
A quick, creamy smoothie blended with frozen fruit, milk, protein powder, and rich seeds. Packed with fiber and healthy fats, it makes an effortless keto- and paleo-friendly option for busy mornings.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Cindy + Lila
Cindy 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
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
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
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
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 5 steps complete
Next: Add 1
- 01
Add 1
Add 1.5 cups milk, 1 scoop protein powder, 1.5 cups frozen fruit, 1 tbsp flaxseeds, and 1 tbsp chia seeds into a high-speed blender container in that order to help it blend smoothly.
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Secure the blender lid firmly
Secure the blender lid firmly.
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Blend on high power for 45 to…
Blend on high power for 45 to 60 seconds until the texture is completely thick, smooth, and free of frozen fruit chunks.
Look for: the texture is completely thick, smooth, and free of frozen fruit chunks
Tap card to mark done - 04
Stop the blender and scrape down the…
Stop the blender and scrape down the sides with a spatula if any powder sticks to the pitcher walls, then pulse for an additional 5 seconds.
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Pour into a chilled glass and serve…
Pour into a chilled glass and serve immediately. Consume within 2 hours or store in an airtight bottle in the refrigerator for up to 24 hours.
Allow: 2 hours
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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.