Smoothies are a great way to pack a lot of nutrients into one meal or snack. 

This is my go-to smoothie. Feel free to tweak the ingredients.

The key is the protein, and since we require 20 to 30 grams of protein per meal in perimenopause and menopause, a smoothie makes it easy, especially if you are on-the-go or in a rush, as many of us are.

Be sure to add berries for the polyphenols (antioxidants). Polyphenols give fruits and vegetables their beautiful color.

Ingredients

1 cup non-dairy beverage (my favorite is coconut or cashew milk)

1 cup frozen berries including blueberries, strawberries, blackberries, or raspberries, or a mix of all

A handful of greens (kale and spinach work well)

1 scoop protein powder

1 tbsp nut butter

½ an avocado (optional)

½ frozen cauliflower (used cooked if you have a thyroid issue)

1 scoop of Fiberus (this adds an additional 6.5 grams of soluble fiber)

1 scoop collagen powder (optional)

Directions

Combine all the ingredients in a blender and enjoy!