Choco-Chia Late Lunch Shake
A silky, satisfying, and light protein shake using chocolate protein powder, milk, water, and ice, boosted with chia seeds for a touch of extra satiety. It is designed to feel substantial but not heavy for a late lunch.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Maria + Lila
Maria 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 HealthWell-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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
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
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 4 steps complete
Next: Combine the cold water
- 01
Combine the cold water
Combine the cold water, milk, chocolate protein powder, and chia seeds in a high-speed blender container.
Tap card to mark done - 02
Add the ice cubes on top to…
Add the ice cubes on top to ensure they blend smoothly without getting stuck under the blades.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Blend on high speed for 45 to…
Blend on high speed for 45 to 60 seconds until the ice is completely crushed and the shake has a uniform, frothy consistency.
Look for: the ice is completely crushed and the shake has a uniform, frothy consistency
Tap card to mark done - 04
Pour into a tall glass
Pour into a tall glass, let it stand for 1 minute to allow the chia seeds to swell slightly for a thicker texture, and serve immediately.
Allow: 1 minute
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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.