Protein powder (unflavored): 1/2 scoop (15 g), Banana: 1 medium (100 g), Soy milk (unsweetened): 180 ml (3/4 cup), Peanut butter (natural): 15 g (1 tbsp), Chia seeds: 10 g (1 tbsp), Granola (low-sugar): 20 g (2 tbsp), Fresh strawberries: 50 g (1/2 cup, sliced)
1. Blend smoothie: In a blender, combine 15 g protein powder, 100 g Banana, 180 ml soy milk, and 15 g peanut butter. 2. Pour into bowl: Transfer the smoothie to a bowl. 3. Add toppings: Sprinkle 10 g chia seeds, 20 g granola, and 50 g sliced strawberries on top. 4. Serve immediately: Enjoy this creamy, protein-rich smoothie
This energizing smoothie bowl delivers isoflavones from soy milk that support bone mineralization during menopause. Protein powder provides branched-chain amino acids that support muscle maintenance through protein synthesis. Banana contributes potassium, which maintains optimal electrolyte balance for muscle function. Soya milk delivers riboflavin that supports cellular energy production through B-complex pathways. Peanut butter provides resveratrol that activates SIRT1 genes for cellular longevity. Chia seeds contribute alpha-linolenic acid that supports cardiovascular wellness through anti-inflammatory pathways. Granola delivers manganese that activates superoxide dismutase enzymes for cellular protection. Strawberries provide ellagic acid that supports collagen integrity for skin elasticity. This nutrient-dense breakfast enhances microbial diversity in the gut microbiome, supporting optimal neurotransmitter production while delivering essential micronutrients for overall vitality. The combination of protein, healthy fats, and complex carbohydrates creates a balanced meal that supports stable blood sugar levels and provides sustained energy throughout the morning. The soluble fibre from chia seeds forms a gel in the digestive tract, supporting comfortable digestion and promoting feelings of fullness.
HerNutrea provides science-backed guidance and community support. Please note that our content is for educational purposes and does not replace professional medical advice. For any health concerns or questions, please consult your healthcare provider.
