Creamy Berry Protein Smoothie
A refreshing blend of protein powder, frozen berries, chia seeds, and almond milk.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Katie + Lila
Katie 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
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
Well-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
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
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
Meal prep idea: Portion berries and chia seeds into freezer bags ahead of time for quick assembly.
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: Add 1 cup (240ml) of unsweetened almond…
- 01
Add 1 cup (240ml) of unsweetened almond…
Add 1 cup (240ml) of unsweetened almond milk to your high-speed blender container first to ensure smooth blending.
Tap card to mark done - 02
Add 1 scoop (30g) of vanilla plant…
Add 1 scoop (30g) of vanilla plant protein powder, 0.5 cup (75g) of frozen mixed berries, and 1 tbsp (12g) of chia seeds into the blender.
Tap card to mark done - 03
Secure the lid tightly and blend on…
Secure the lid tightly and blend on high speed for 45 to 60 seconds until completely smooth and thick.
Look for: completely smooth and thick
Tap card to mark done - 04
Pour into a glass and serve cold…
Pour into a glass and serve cold immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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