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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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.