Peanut Butter Chocolate Protein Chia Pudding
A decadent yet deeply nourishing make-ahead breakfast. Packed with protein and chia seeds to keep you fueled, satisfied, and energized all morning.
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
Digestive 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
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
Blender · Whisk
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
From Your Pantry
Cook along
One clear step at a time
0 of 4 steps complete
Next: In a jar or small container (about…
- 01
In a jar or small container (about…
In a jar or small container (about 8 oz capacity), whisk together the almond milk, chocolate whey protein powder, and sea salt until completely smooth.
Tap card to mark done - 02
Stir in the chia seeds
Stir in the chia seeds, mixing thoroughly to ensure they don't clump at the bottom. Let the mixture sit at room temperature for 5 minutes, then give it one more vigorous stir.
Tap card to mark done - 03
Cover with a lid and refrigerate for…
Cover with a lid and refrigerate for at least 2 hours (or ideally overnight) until the chia seeds absorb the liquid and thicken into a pudding-like consistency.
Tap card to mark done - 04
Right before eating
Right before eating, swirl the peanut butter through the chilled pudding. Top with berries if desired.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
Whey protein can sometimes clump in…
Whey protein can sometimes clump in cold liquid; using a small milk frother or a blender bottle first makes it perfectly smooth.
You can easily prep 3 to…
You can easily prep 3 to 4 of these jars at once on a Sunday to have grab-and-go breakfasts ready for the week.
If the pudding is too thick…
If the pudding is too thick the next morning, simply stir in an extra splash of almond milk until you reach your preferred texture.
Adding 1/2 cup of berries brings…
Adding 1/2 cup of berries brings vitamin C to support iron absorption, plus extra fiber.
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.