Protein-Packed Berry Spinach Smoothie
A thick, vibrant green smoothie blended with berries, Greek yogurt, and protein powder. A refreshing and fast way to fuel up with high fiber and quality protein.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Jessica + Lila
Jessica 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 HealthEveryday 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
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
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
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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 3 steps complete
Next: Measure 1 cup (240ml) almond milk
- 01
Measure 1 cup (240ml) almond milk
Measure 1 cup (240ml) almond milk, 0.5 cup (122g) nonfat Greek yogurt, 1 scoop (30g) vanilla whey protein powder, 0.5 pcs banana, 0.5 cup (75g) mixed berries, 1 cup (30g) spinach, and 3 tsp (15g) chia seeds into a high-speed blender container.
Tap card to mark done - 02
Secure the blender lid tightly and blend…
Secure the blender lid tightly and blend on low speed for 10 seconds, then gradually increase to high speed for 45 to 60 seconds until completely smooth and creamy.
Look for: completely smooth and creamy
Tap card to mark done - 03
Pour into a large glass and serve…
Pour into a large glass and serve immediately. Storage window: best consumed right away, or keep refrigerated for up to 12 hours (stir well before drinking).
Allow: 12 hours
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