Hydrating Strawberry Chia Greek Yogurt Bowl
A silky, protein-rich Greek yogurt bowl topped with juicy fresh strawberries, chia seeds, and hemp hearts. Designed to support optimal digestion and steady morning energy without baking or dry grains.
Prep
5 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Lindsay + Lila
Lindsay created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Measure 1 cup (250g) of plain Greek…
- 01
Measure 1 cup (250g) of plain Greek…
Measure 1 cup (250g) of plain Greek yogurt into a cereal bowl.
Tap card to mark done - 02
Stir in 1 tbsp (12g) of chia…
Stir in 1 tbsp (12g) of chia seeds and 1 tbsp (10g) of hemp seeds until thoroughly blended.
Look for: thoroughly blended
Tap card to mark done - 03
Let the mixture sit for 5 minutes…
Let the mixture sit for 5 minutes at room temperature to allow the chia seeds to hydrate and soften in the yogurt.
Allow: 5 minutes
Tap card to mark done - 04
Hull and slice 1 cup (150g) of…
Hull and slice 1 cup (150g) of fresh strawberries into bite-sized pieces.
Tap card to mark done - 05
Layer the sliced strawberries over the yogurt…
Layer the sliced strawberries over the yogurt mixture.
Tap card to mark done - 06
Drizzle 1 tbsp (16g) of almond butter…
Drizzle 1 tbsp (16g) of almond butter over the berries and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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Your symptoms change. Your plan should too.
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