Blended Berry Protein Chia Pudding
A smooth, sweet breakfast bowl blending plant protein powder, rich berries, and a modest chia seed portion for light, balanced macro support.
Prep
5 min
Cook
0 min
Total
35 min
Makes
1 serving
Created together. Shared with you.
Made by Kelly + Lila
Kelly 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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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 4 steps complete
Next: Measure 1
- 01
Measure 1
Measure 1.5 tbsp (12g) chia seeds, 1 scoop (30g) Truvani protein powder, 1 cup (240ml) almond milk, and 1/2 cup (75g) frozen mixed berries into a high-speed blender.
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Secure the blender lid and process on…
Secure the blender lid and process on high for 45 to 60 seconds until completely smooth and creamy with no whole chia seeds remaining.
Look for: completely smooth and creamy with no whole chia seeds remaining
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Pour the blended mixture into a jar…
Pour the blended mixture into a jar or glass bowl. Cover and refrigerate for at least 30 minutes (or overnight) until set to a pudding-like consistency.
Look for: set to a pudding-like consistency
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Garnish with an extra 1/4 cup (38g)…
Garnish with an extra 1/4 cup (38g) fresh or thawed berries before serving chilled.
Ready when: everything is assembled and ready to enjoy
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