Banana Vanilla Protein Power Smoothie
A creamy post-workout smoothie blending banana, Greek yogurt, and protein powder with almond milk. Perfect for fast muscle recovery and steady mid-morning energy.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Marie + Lila
Marie 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 HealthSteadier 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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy 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 · Knife and cutting board
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: Place the frozen banana slices
- 01
Place the frozen banana slices
Place the frozen banana slices, Greek yogurt, vanilla protein powder, chia seeds, and unsweetened almond milk into a high-speed blender container.
Tap card to mark done - 02
Secure the lid tightly on the blender…
Secure the lid tightly on the blender container.
Tap card to mark done - 03
Blend on high speed for 45 to…
Blend on high speed for 45 to 60 seconds, or until the liquid is smooth, creamy, and completely free of seed particles or frozen banana chunks.
Look for: the liquid is smooth, creamy, and completely free of seed particles or frozen banana chunks
Tap card to mark done - 04
Stop the blender and check the texture
Stop the blender and check the texture; if too thick, add an additional splash of almond milk and pulse for 5 seconds to combine.
Tap card to mark done - 05
Pour the smoothie into a tall glass…
Pour the smoothie into a tall glass and enjoy immediately for optimal cold texture.
Tap card to mark done
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Your symptoms change. Your plan should too.
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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.