5 PERIMENOPAUSE SMOOTHIES WITH MACROS

🫐 1. Berry Hormone Helper

Ingredients:

• 100g frozen mixed berries

• 150ml unsweetened almond milk

• 100g Greek yoghurt (2% fat)

• 10g ground flaxseed

• 10g chia seeds

• 1 tsp honey (optional)

Macros:Calories: 205 kcalProtein: 11gCarbs: 19gFats: 9gFibre: 8g

Why it works: Berries = antioxidants. Flax and chia = phytoestrogens + fibre for hormone balance and gut health.

🍫 2. Chocolate Magnesium Booster

Ingredients:

• 1 small banana (about 100g)

• 150ml oat milk

• 15g cacao powder (unsweetened)

• 20g almond butter

• 5g maca powder

• 5g hemp seeds

Macros:Calories: 300 kcalProtein: 7gCarbs: 27gFats: 18gFibre: 6g

Why it works: Cacao and maca are great for mood and energy. Almond butter and hemp seeds = healthy fats + magnesium.

🍑 3. Peachy Protein Glow

Ingredients:

• 100g frozen peaches

• 30g vanilla protein powder (plant-based or whey)

• 150ml unsweetened soya milk

• 50g cooked and cooled oats

• 1 tsp ground cinnamon

Macros:Calories: 290 kcalProtein: 26gCarbs: 28gFats: 6gFibre: 5g

Why it works: High-protein and full of fibre to support blood sugar and keep cravings in check. Soya contains natural phytoestrogens.

🥬 4. Green Goddess Hormone Balancer

Ingredients:

• 1 handful (40g) spinach

• 1/2 avocado (about 60g)

• 100ml coconut water

• 100ml unsweetened almond milk

• 1 kiwi (peeled, ~75g)

• Juice of 1/2 lemon

• 5g fresh ginger

Macros:Calories: 185 kcalProtein: 3gCarbs: 15gFats: 11gFibre: 6g

Why it works: Rich in potassium, magnesium, and healthy fats. Supports hydration, digestion, and liver detox pathways.

🍓 5. Strawberry Oat Soother

Ingredients:

• 100g fresh or frozen strawberries

• 100g cooked oats

• 200ml unsweetened oat milk

• 1 tbsp ground flaxseed

• 1 tsp maple syrup (optional)

Macros:Calories: 270 kcalProtein: 7gCarbs: 36gFats: 9gFibre: 6g

Why it works: Oats and flax calm cortisol, support gut health, and help manage energy dips.

At True Fitness with Carrie, beginners are always welcome! Whether you're just starting or returning to fitness, I’ll support you every step of the way. I offer Pilates, Barre, Yoga, and Personal Training in Thame and Oxfordshire—plus online options to suit your schedule. Whether you want Pre and Postnatal fitness, strength training for women, Pilates, Reformer Pilates or rehab from injury through Pilates movement, there’s a place for you here. Let’s build strength and confidence together—no matter your starting point.