Greek Yogurt Berry Protein Bowl
A creamy, refreshing breakfast bowl layered with rich Greek yogurt, crunchy chia seeds, and sweet blueberries. It offers 30g of protein with virtually zero active cooking required.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Lindy + Lila
Lindy 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 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
Digestive 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
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
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 5 steps complete
Next: Scoop 1 cup (245g) of plain non-fat…
- 01
Scoop 1 cup (245g) of plain non-fat…
Scoop 1 cup (245g) of plain non-fat Greek yogurt into a medium serving bowl.
Tap card to mark done - 02
Add 1 tbsp (12g) of chia seeds…
Add 1 tbsp (12g) of chia seeds and 1 scoop (25g) of unflavored or vanilla whey protein powder directly into the yogurt.
Tap card to mark done - 03
Stir thoroughly with a spoon for about…
Stir thoroughly with a spoon for about 30 to 40 seconds until the powder is fully dissolved and the mixture is smooth without any lumps.
Look for: the powder is fully dissolved and the mixture is smooth without any lumps
Tap card to mark done - 04
Top the yogurt mixture with 0
Top the yogurt mixture with 0.5 cup (74g) of fresh blueberries and 2 tbsp (14g) of sliced almonds.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Serve immediately
Serve immediately, or cover and refrigerate overnight for up to 12 hours for an even easier grab-and-go morning meal.
Allow: 12 hours
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