Vanilla Espresso Protein Shake
A creamy, morning-boosting protein shake blending high-quality vanilla whey with unsweetened almond-oat milk and a fresh shot of espresso.
Prep
5 min
Cook
0 min
Total
5 min
Makes about
1 serving
Created together. Shared with you.
Made by Sarah + Lila
Sarah 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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy 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
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: Pull a fresh shot of espresso and…
- 01
Pull a fresh shot of espresso and…
Pull a fresh shot of espresso and let it cool slightly.
Tap card to mark done - 02
Combine the unsweetened almond-oat milk and vanilla…
In a shaker bottle or high-speed blender, combine the unsweetened almond-oat milk and vanilla whey protein powder.
Tap card to mark done - 03
Pour in the espresso shot
Pour in the espresso shot.
Tap card to mark done - 04
Shake or blend for 15-20 seconds until…
Shake or blend for 15-20 seconds until completely smooth and frothy.
Look for: completely smooth and frothy
Tap card to mark done - 05
Pour over ice if desired and serve…
Pour over ice if desired and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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Your symptoms change. Your plan should too.
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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.