Vanilla Berry Protein Yogurt Bowl
A light and creamy evening bowl featuring nonfat Greek yogurt paired with vanilla protein powder, chia seeds, and sweet fresh berries. Designed to offer a decadent dessert taste while providing 38g of protein with zero added sugar.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Ashley + Lila
Ashley 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 HealthComfortably 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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl
Time saver
Meal Prep: Mix the yogurt, protein powder, and chia seeds in advance and store covered in the fridge for up to 2 days; add fresh berries right before serving.
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: Add 1
- 01
Add 1
In a medium mixing bowl, add 1.25 cups of plain nonfat Greek yogurt and 0.5 scoop of vanilla whey protein powder.
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Whisk vigorous for 1 to 2 minutes…
Whisk vigorous for 1 to 2 minutes using a small wire whisk or fork until the protein powder is fully incorporated and the mixture turns silky smooth with no dry lumps.
Look for: the protein powder is fully incorporated and the mixture turns silky smooth with no dry lumps
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Add 1 tbsp of chia seeds to…
Add 1 tbsp of chia seeds to the yogurt mixture and stir gently until distributed throughout.
Look for: distributed throughout
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Transfer the yogurt mixture into a serving…
Transfer the yogurt mixture into a serving glass or bowl.
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Top evenly with 0
Top evenly with 0.5 cup of fresh mixed berries.
Ready when: everything is assembled and ready to enjoy
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Serve immediately or chill in the refrigerator…
Serve immediately or chill in the refrigerator for 15 minutes to let the chia seeds soften slightly before enjoying.
Allow: 15 minutes
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