High-Protein Vanilla Soy Chia Pudding
A creamy, grab-and-go chia pudding packed with plant protein and fresh raspberries. Perfect for stabilizing blood sugar and supporting healthy digestion.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
Let tolerance guide the portion
Fiber, portion size and ingredients land differently for everyone. Increase unfamiliar foods gradually and notice comfort.
Track: comfort + portion
Hot flashes
Track your personal context
Meals and routines can feel different from day to day. Use this as an observation prompt, not as evidence that a food or supplement treats hot flashes.
Track: timing + personal triggers
Appetite changes
Notice patterns without judgment
One meal does not determine body weight. Look at fullness, energy and repeatable eating patterns over time instead.
Track: fullness + meal rhythm
Low energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Before you start
Your 125-minute game plan
Gather everything first, then tap ingredients and steps as you go.
Equipment
Whisk
Time saver
You can easily prep 3 or 4 jars at once. They will stay fresh in the fridge for up to 5 days, making them an excellent grab-and-go option.
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
One clear step at a time
0 of 5 steps complete
Next: In a small jar or container
- 01
In a small jar or container
In a small jar or container, whisk the soy milk and protein powder together until completely smooth. If you have them on hand, add a splash of vanilla extract and a pinch of cinnamon for extra depth.
Tap card to mark done - 02
Pour in the chia seeds and stir…
Pour in the chia seeds and stir well. Let the mixture sit at room temperature for about 5 minutes.
Tap card to mark done - 03
Stir vigorously one more time to break…
Stir vigorously one more time to break up any clumps that have formed.
Tap card to mark done - 04
Cover the jar and refrigerate for at…
Cover the jar and refrigerate for at least 2 hours (or overnight) until the seeds have absorbed the liquid and created a thick, pudding-like consistency.
Tap card to mark done - 05
Top with the fresh raspberries just before…
Top with the fresh raspberries just before eating.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
Use a handheld milk frother to…
Use a handheld milk frother to mix the soy milk and protein powder first; it prevents the powder from clumping before the seeds are added.
Soluble fiber is incredibly helpful for…
Soluble fiber is incredibly helpful for digestion, but if your gut isn't used to it, start with just 1 tablespoon of chia seeds and slowly work your way up over a week.
You can easily prep 3 or…
You can easily prep 3 or 4 jars at once. They will stay fresh in the fridge for up to 5 days, making them an excellent grab-and-go option.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
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.