Berry Chia Protein Metabolism Smoothie
A thick, creamy smoothie packed with frozen berries, spinach, chia seeds, and protein powder. Designed for quick morning energy and easy weight management support.
Prep
5 min
Cook
0 min
Total
5 min
Makes
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
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
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
Freeze your spinach ahead of time in pre-portioned freezer bags for an even colder, thicker smoothie.
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: Measure 1 cup (240ml) unsweetened almond milk…
- 01
Measure 1 cup (240ml) unsweetened almond milk…
Measure 1 cup (240ml) unsweetened almond milk and poured it into your high-speed blender container.
Tap card to mark done - 02
Add 1 scoop (30g) vanilla whey protein…
Add 1 scoop (30g) vanilla whey protein powder, 1 tbsp (12g) chia seeds, and 1 cup (30g) fresh baby spinach to the blender.
Tap card to mark done - 03
Top with 1 cup (150g) frozen mixed…
Top with 1 cup (150g) frozen mixed berries.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Secure the blender lid and blend on…
Secure the blender lid and blend on high speed for 45 to 60 seconds, until completely smooth and velvety.
Look for: completely smooth and velvety
Tap card to mark done - 05
Pour into a tall glass and consume…
Pour into a tall glass and consume immediately for maximum freshness.
Tap card to mark done
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