Vanilla Bean Protein Chia Pudding
A creamy, make-ahead chia pudding packed with vanilla protein and a burst of wild blueberries. Perfect for a quick, grab-and-go morning that keeps you full and focused for hours.
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 HealthAppetite 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
Brain fog
Add the missing context
Sleep, stress, meals and symptoms overlap. Seeing them together is more useful than crediting one ingredient.
Track: focus + previous night
Fatigue
Separate a pattern from one day
Notice energy alongside sleep, meals and symptoms across several days. Ongoing fatigue deserves a clinical conversation.
Track: energy + previous night
Before you start
Your 125-minute game plan
Gather everything first, then tap ingredients and steps as you go.
Equipment
Whisk
Time saver
This is a perfect batch-prep breakfast. Make 3 or 4 jars at once on Sunday for instant, grab-and-go mornings throughout the week.
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 4 steps complete
Next: In a glass jar or bowl
- 01
In a glass jar or bowl
In a glass jar or bowl, whisk together the vanilla whey protein powder, unsweetened almond milk, vanilla extract, and sea salt until completely smooth.
Tap card to mark done - 02
Stir in the chia seeds
Stir in the chia seeds, making sure to break up any clumps. Let the mixture sit for about 5 minutes, then give it one more thorough stir.
Tap card to mark done - 03
Cover and refrigerate for at least 2…
Cover and refrigerate for at least 2 hours, or ideally overnight, allowing the seeds to expand and thicken into a pudding.
Tap card to mark done - 04
When ready to eat
When ready to eat, top the pudding with the blueberries and enjoy cold.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
If your protein powder stubbornly clumps
If your protein powder stubbornly clumps, use a shaker bottle or milk frother to blend it with the almond milk before stirring in the chia seeds by hand.
This is a perfect batch-prep breakfast
This is a perfect batch-prep breakfast. Make 3 or 4 jars at once on Sunday for instant, grab-and-go mornings throughout the week.
Frozen wild blueberries work beautifully here
Frozen wild blueberries work beautifully here; they will slowly thaw in the fridge overnight and create a delicious natural syrup over the pudding.
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.