Every now and then a new, totally genius way to use the best protein powder for menopause comes along and shakes up everything we know about getting in our macronutrients. This brilliantly easy menopause shake recipe comes from @DrMaryClaire on TikTok, a sought-after menopause expert.
And if you’re looking for more protein-packed ideas, check out our guide to the best vegan protein powders and this cottage cheese protein pancakes recipe.
The shake is nutrient dense though, so remember to use this as either a snack or meal replacement—not as an addition to an already calorie-dense meal. All that extra protein and fiber is guaranteed to fill you up for hours and keep your blood sugar levels stable so you can skip the coffee and pastries (and the sugar crash).
Ingredients
- 1/2 cup cold water
- 1 scoop protein powder (this affordable, organic plant-based protein powder is our fave for this menopause shake recipe)
- 5 grams creatine (this one is under $15/free shipping and is virtually undetectable—we love it)
- 8 grams fiber (I like this one because it’s a single-ingredient, cheap and easy to bake with also)
- 1 scoop ground flaxseeds
- 1 scoop chia seeds
- 1 scoop hemp seeds, preferably ground like these (amazing in cookies and cakes, too!)
- 1/2 cup full-fat Greek yogurt
- 1/2 cup raspberries or other fresh, in-season berries
- 1/2 cup ice
- 1/2 cold water
Instructions
- Blend together on high for about 30 seconds or until everything is creamy and smooth.
- Serve immediately in a large, insulated cup and sip throughout the day.
We also tried this recipe with strawberries, blueberries and frozen blackberries. Each was totally delish. Our next foray will be with a scoop of PB2 powder and a half banana (btw, you should totally check out these high-protein and fiber PB2 peanut butter cookies).
Just note that you’ll need a good quality blender for this one, because the shake is relatively thick and ice is hard to break up!
Easy Menopause Shake Recipe
Equipment
- 1 blender
Ingredients
- 1 scoop protein powder
- 5 grams creatine
- 8 grams fiber
- 1 scoop ground flaxseeds
- 1 scoop chia seeds
- 1 scoop hemp seeds, pre-ground is best here
- 1/2 cup full-fat Greek yogurt
- 1/2 cup raspberries or other fresh, in-season berries
- 1/2 cup ice
- 1/2 cup cold water
Instructions
- Blend together on high for about 30 seconds or until everything is creamy and smooth.
- Serve immediately in a large, insulated cup and sip throughout the day.
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