Smoothies For Your Cycle: Radiance Berry Blend (Ovulation Phase)
- Emma Lisa
- 1 day ago
- 8 min read
Updated: 23 hours ago
This delicious Ovulation Phase Berry Smoothie is one of the easiest ways to nourish your body during your monthly cycle with a delicious, high-protein blend of berries, healthy fats, and gentle superfoods. It’s perfect for busy mornings or a quick afternoon recharge, helping you naturally boost energy, balance hormones, and support radiance during your ovulation phase. Ready? Grab some berries and let's start blending!
As a Nutritionist, I love how simple it is to combine antioxidant-rich berries, protein, and hormone-supporting ingredients into a smoothie that tastes as good as it makes you feel. Whether you’re new to smoothies or looking for a high-protein recipe tailored to your cycle, this blend will give you that boost you need during ovulation leaving your body primed for fertility, energy, and vitality.
Why You’ll Love This Smoothie
hormone balance: ingredients that help regulate estrogen and progesterone naturally
protein-rich: keeps blood sugar stable, curbs cravings, and supports lean muscle
antioxidant-packed: berries help protect cells, reduce inflammation, and promote a natural glow
convenient & delicious: ready in minutes, perfect for breakfast, snack, or post-workout
This isn't just another berry smoothie, it's the secret recipe for feeling radiant during your body's most magnetic phase. When estrogen peaks and your energy soars, this blend meets you there with high-quality protein, skin- loving antioxidants, and hormone-harmonising adaptogens that work as beautifully as they taste. It's the kind of morning ritual that makes you feel like you're doing something deeply nourishing for yourself (because you are).
What Happens During Ovulation
Your Monthly Cycle's Nutritional Needs
Ovulation (day 14–16 of a typical 28-day cycle) is your most fertile and heightened phase of your monthly cycle. This is when your estrogen is at peak, where progesterone begins to rise, and your body has the most energy and that natural, dewy glow. During this feel-good cycle phase, your nutritional needs begin to shift and the following macro-nutrients to become the main focus:
protein needs increase and are needed for stabilising blood sugar and hormone production
healthy fats from avocado, seeds and nuts support progesterone and better adrenal function
antioxidants are required and help protect your cells and skin from oxidative stress
fibre is necessary to keep your digestion smooth and supports estrogen metabolism
The Radiance Berry Blend Smoothie hits all of these nutritional needs in one creamy, nutrient-dense smoothie and is such a simple way to nourish your body and feel radiant during this cycle phase. It's made in minutes and part of my delicious new series on cycle-syncing recipes. Let's nourish, shall we?
RELATED:
📩 Want more smoothies for your cycle recipes + a period tracker? Join 1,000+ women who are already eating to bring harmony back to their hormones. Grab my Phase-by-Phase Nutrition Guide packed with wholefood cycle-syncing recipes, hormone balance tips and meal planning hacks that make nourishing your body effortless. GET THE GUIDE →
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Ovulation Phase: The Radiance Blend: High-Protein Berry & Maca Smoothie ← you're here
Luteal Phase: The Grounding Blend: Golden Turmeric & Tahini Smoothie
How To Make Smoothies For Ovulation
A Step-by-Step Tutorial
This hormone-balancing smoothie is super to simple to make. All you need to make it, is a few key ingredients and a high-powered blender like a Ninja , Smeg or a handy Portable Blender works perfectly if you’re on-the-go. The beauty of this smoothie recipe is that you can flavour it any number of ways just by varying the berries, seeds, nuts, or protein you use. Here’s my go-to ovulation formula to get you started:
liquid or milk: plant-based milk like unsweetened almond, oat or coconut milk is perfect
banana or cauliflower: use frozen banana or vanilla-steamed cauliflower for extra thickness
high-fibre fruit: frozen berries, mango, or passionfruit add sweetness, fibre and antioxidants
protein powder: choose whey for best digestion or a brown rice/pea-based vegan powder
yoghurt: plain Greek yogurt (optional) boosts protein and makes the smoothie extra creamy
You can keep this hormone-balancing smoothie as basic or gourmet as you like, (see recipe) but focusing on just a few ingredients that blend beautifully together makes a quick and easy high-protein meal and hormone-balancing smoothies option.
Meal Prep Tips For Smoothies
Perfect Smoothies Every Time
The best way to make the most delicious smoothies every time is to meal prep the ingredients you plan to use so you get the most nutrition and flavour from each blend. Pop on over to my Meal Planning blog for heaps of quick and easy meal prep tips and how to make my famous "smoothie drops" for quick and easy smoothies when you're pressed for time.
Freeze Overripe Bananas
Whenever you have ripening bananas that are almost past their best, freeze them either in their peel or pre-chop into chunks and pop into a sealable container. You can then add them right into smoothies for a that delicious creamy texture and flavour frozen fruit provides.
How To Make It Thick
As mentioned above, adding frozen banana creates a lovely, soft-serve texture to smoothies. You can also try other thick fruit such as mango or go for a handful of ice, avocado, steamed cauliflower or sweet potato. One of my favourite ways to make thick and creamy smoothies is by steaming cauliflower florets in a little vanilla and cinnamon spice. This makes a lovely mash that is nutritious and very low carb compared to high-GI banana for diabetics like myself. It gives the same creaminess to smoothies as banana without the carb crash or added calories.
Add Protein Powder
Including protein powder in your smoothie is a simple way to keep you full and energised for longer. Protein helps stabilise blood sugar, supports muscle repair, and can even aid in hormone balance, which is especially important for women. Whether you use plant-based protein, whey or collagen, adding a scoop turns your smoothie from a snack into a complete, nourishing meal that fuels your body and supports overall health.
Use A High Speed Blender
I highly recommend investing in a high-powered blender such as a Ninja , Smeg or a handy Portable Blender for busy mornings on the go. I make this smoothie in my Ninja blender, it handles frozen fruit and chia seeds like a dream, giving you that silky-smooth café texture every time. On rushed mornings when I'm running out the door, I grab my portable Smeg blender and have my wholefood smoothie ready in less than 60 seconds. Both are absolute workhorses in my kitchen, and if you're serious about making smoothies a daily habit, investing in a quality blender makes all the difference.
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Radiance Berry Blend (Ovulation Phase)
Quick & Easy To Blend
This mouth-watering hormone-balancing smoothie is a high fibre recipe, a tasty dessert-like meal you can enjoy to support your body during your ovulation phase. Blenders ready? Let's nourish!
Radiance Berry Blend Smoothie Recipe
Ingredients
250ml almond, milk, unsweetened
1/2 banana, frozen (choose slightly green for lower GI)
1 scoop (30g) whey or vegan vanilla flavoured protein
3 tbsp Greek yoghurt, plain, unsweetened
1 tbsp of psyllium husk or chia seeds
1 tsp maca root powder, organic
1/2 tsp ginger, ground
1/2 cup crushed ice
1 tsp acai berry powder (optional)
Cooking Instructions
Add the liquid first to a high-powered blender like a Ninja , Smeg or a handy Portable Blender and then add all the remaining ingredients except the Greek yoghurt. Blend for a minute until well-combined and creamy smooth. You can enjoy this recipe as is, or add the yoghurt to a serving glass and top with the smoothie with fresh berries or your favourite toppings.
Nutrition & Serving
Per Serving: 1 | Protein: 32g | Fibre: 7g | Fat: 6g | Net Carbs: 20g
Ingredients For The Ovulation Phase
How This Recipe Supports Ovulation
This berry hormone-balancing smoothie is designed to feel light, energising, and deeply nourishing, exactly what your body craves during ovulation. Keep it high in protein, rich in antioxidants and well-balanced with fibre to support hormones, energy, and that natural, radiant glow.
Unsweetened Almond Milk
A light, plant-based liquid base that keeps this smoothie creamy without added sugars. Almond milk supports stable blood sugar, which is key for balanced hormones during ovulation when energy demands are higher.
Frozen Banana (slightly green)
Adds natural sweetness and potassium for electrolyte balance, while providing fibre to slow digestion. Choosing a slightly green banana helps lower the glycaemic impact, supporting steady energy and better hormone balance.
Whey or Vegan Vanilla Protein
Protein is essential during ovulation to support hormone production, muscle repair and blood sugar regulation. A high-protein smoothie like this helps curb cravings and keeps you feeling satisfied for longer.
Psyllium Husk or Chia Seeds
Both options support digestion and hormone metabolism through fibre intake: psyllium husk promotes gentle digestive regularity and fullness. Chia seeds provide omega-3 fats, fibre, and micronutrients that support insulin sensitivity and hormonal balance.
Maca Root Powder (Organic)
Maca is an adaptogen root traditionally used to support hormonal balance, energy, and vitality during your reproductive years. It works by supporting the endocrine system without acting as a phytoestrogen, making it well suited to the ovulation phase.
Ground Ginger
Ginger provides gentle anti-inflammatory support and helps stimulate digestion and circulation. It’s especially helpful during ovulation, when some women notice fluid shifts, bloating, or mild pelvic discomfort.
Cup Crushed Ice
A simple ingredient but adds thickness and refreshment, making this smoothie especially enjoyable mid-summer or after a hot and sweaty workout.
Acai Berry Powder (Optional)
Rich in antioxidants, acai supports cellular health, hormone signalling, and skin radiance is a beautiful addition during your ovulation glow phase.
Nutritionist Note
I’d love to know if you try this smoothie recipe and what delicious combinations you create in your own kitchen! Share your favourite blends in the comments below, tap the chat button to send me an update, or come join our Eat Nourish Glow Facebook Community to post your smoothie photos and get inspired by others on the same healthy journey.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
FAQs: Smoothies For Your Cycle
Can I drink this smoothie every day during ovulation?
Yes. This smoothie is designed specifically for the ovulation phase, when your body benefits from higher protein, antioxidants, and fibre to support hormone balance and energy. You can enjoy it daily for a few days around ovulation, then transition to a different blend as your cycle shifts.
Do I need to follow my cycle perfectly for this to work?
Not at all. Cycle syncing is a guide, not a rulebook. If you’re unsure where you are in your cycle, or your cycle isn’t regular, this smoothie still offers excellent support for blood sugar balance, digestion and energy.
Is this smoothie good for hormone balance in my 30s and 40s?
Absolutely. As women move through their 30s and 40s, protein needs increase and blood sugar balance becomes more important for hormonal health. This high-protein smoothie supports estrogen metabolism, insulin sensitivity and that all-day energy, making it a great option at this stage of life.
Is maca safe to use regularly?
For most women, small amounts of maca (½–1 teaspoon) are well tolerated and can support energy and hormonal balance. If you’re pregnant, breastfeeding, or managing a medical condition, it’s best to check with your healthcare provider before using maca regularly.
Can I prep this smoothie in advance?
You can pre-portion the dry ingredients and freeze fruit ahead of time. For best taste and nutrient quality, blend fresh when possible. If needed, a blended smoothie can be stored in the fridge for up to 24 hours in a sealed glass jar.
What if I’m not ovulating right now?
That’s okay. This smoothie still works as a high-protein, hormone-supportive blend. For best results, match your smoothies to your cycle when you can, and focus on nourishment over perfection.
That smoothie look so good like a parfait almost! I added your recipe to my menu for the week - and Emma, its the perfect timing iykyk 🤭 Thanks Hun xx