Berry And Spinach Hormone Support Smoothie
A refreshing, nutrient-dense shake packed with antioxidant-rich berries, leafy greens, and protein to keep you satisfied.
Prep
5 min
Cook
0 min
Total
5 min
Makes about
1 serving
Created together. Shared with you.
Made by Molly + Lila
Molly 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
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
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
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
You can prep the dry ingredients and frozen fruit in bags ahead of time for a quick morning routine.
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 coconut water and fat-free greek…
- 01
Add the coconut water and fat-free greek…
Add the coconut water and fat-free greek yogurt to your blender first to ensure a smooth blend.
Tap card to mark done - 02
Add the banana
Add the banana, frozen berries, and spinach.
Tap card to mark done - 03
Top with the super green scoop
Top with the super green scoop, chia seed, and whey protein powder.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Blend on high until completely smooth and…
Blend on high until completely smooth and creamy.
Look for: completely smooth and creamy
Tap card to mark done - 05
Pour into a glass and enjoy immediately
Pour into a 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.