Berry Seed High Protein Breakfast Smoothie
A thick, refreshing smoothie loaded with frozen berries, flax, chia, and plant protein powder. Made with unsweetened almond milk for a completely dairy-free, high-fiber morning boost.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Zaskya + Lila
Zaskya 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
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
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
For an even thicker, frosty texture, slice and freeze your ripe banana ahead of time.
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 pour it directly into your blender container first to prevent powder from sticking.
Tap card to mark done - 02
Add 30g pea protein powder
Add 30g pea protein powder, 1 tbsp (10g) ground flaxseed, and 1 tbsp (12g) chia seeds to the blender.
Tap card to mark done - 03
Top with 0
Top with 0.5 pcs ripe banana and 0.5 cup (75g) frozen mixed berries.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Secure the lid and blend on high…
Secure the lid and blend on high speed for 45 to 60 seconds until completely smooth, thick, and creamy.
Look for: completely smooth, thick, and creamy
Tap card to mark done - 05
Pour into a tall glass and serve…
Pour into a tall glass and serve immediately for peak texture and nutrition.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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