Periboost Berry and Spinach Power Smoothie
A nutrient-dense morning smoothie blending banana, berries, and spinach with Greek yogurt, chia seeds, oats, and almond milk, boosted with MPowder Periboost.
Prep
5 min
Cook
0 min
Total
5 min
Makes about
1 serving
Created together. Shared with you.
Made by Tamsin + Lila
Tamsin 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
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
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
Trigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
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 the almond milk and Greek yogurt…
- 01
Add the almond milk and Greek yogurt…
Add the almond milk and Greek yogurt to a high-speed blender first to ensure a smooth blend.
Tap card to mark done - 02
Add the banana
Add the banana, frozen strawberry, blueberry, spinach, oat, and chia seed.
Tap card to mark done - 03
Spoon in the supplement powder
Spoon in the supplement powder.
Tap card to mark done - 04
Blend on high speed for 60 to…
Blend on high speed for 60 to 90 seconds until completely creamy and uniform in texture.
Look for: completely creamy and uniform in texture
Tap card to mark done - 05
Pour into a large glass and enjoy…
Pour into a large glass and enjoy immediately.
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.