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.
Prep
5 min
Cook
0 min
Total
125 min
Makes
1 serving
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
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
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
125 min
How many are you cooking for?
The ingredient amounts update automatically.
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
Instructions
0 of 4 steps complete
Next: Whisk together the almond milk
- 01
Whisk together the almond milk
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.
Look for: 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.
Allow: 5 minutes
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.
Look for: 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.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
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.
Free to download