Garden of Life Protein and Fiber Shake
A convenient, nutrient-packed protein shake featuring raw meal replacement, bee pollen, and extra fiber for a steady start. It is designed to keep you comfortably satisfied and full of energy on your active days.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Janice + Lila
Janice 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
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
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
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
Storage: This shake is best enjoyed fresh, but you can blend it up to 4 hours in advance and store it in an airtight shaker cup in the refrigerator. Shake well before drinking.
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: Measure and pour 16 oz (470ml) of…
- 01
Measure and pour 16 oz (470ml) of…
Measure and pour 16 oz (470ml) of cold water into a high-speed blender or a large shaker bottle.
Tap card to mark done - 02
Add the plant-based meal replacement powder
Add the plant-based meal replacement powder, bee pollen, fiber powder, and peanut butter powder directly to the water.
Tap card to mark done - 03
Secure the lid tightly and blend on…
Secure the lid tightly and blend on high for 30 seconds, or shake vigorously for 45 seconds, until the mixture is completely smooth and free of powder clumps.
Look for: the mixture is completely smooth and free of powder clumps
Tap card to mark done - 04
Pour into a chilled glass and consume…
Pour into a chilled glass and consume immediately for the best texture.
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.