Mediterranean Fig & Walnut Greek Yogurt Bowl
A creamy, protein-rich breakfast bowl topped with fresh figs, crunchy walnuts, and hemp seeds. Enhanced with a pinch of sea salt and cinnamon to naturally boost its sweet flavors.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
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 HealthSteadier 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
Basic kitchen utensils
Time saver
Store your hemp seeds and walnuts in the refrigerator to protect their delicate, brain-supporting omega-3 fatty acids from oxidizing.
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
From Your Pantry
Cook along
Instructions
0 of 3 steps complete
Next: Spoon the Greek yogurt into a serving…
- 01
Spoon the Greek yogurt into a serving…
Spoon the Greek yogurt into a serving bowl.
Tap card to mark done - 02
Top the yogurt evenly with the quartered…
Top the yogurt evenly with the quartered fresh figs, chopped walnuts, and hemp seeds.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Finish with a small pinch of flaky…
Finish with a small pinch of flaky sea salt and a light dusting of cinnamon if desired.
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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Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.