Coconut Mango Protein Chia Pudding
A creamy, make-ahead breakfast packed with high-quality protein and bright tropical flavors. Omega-rich chia seeds and sweet mango create a delicious, inflammation-fighting morning treat.
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 HealthEveryday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Comfortably 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
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
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 coconut milk
- 01
Whisk together the coconut milk
In a jar or bowl, whisk together the coconut milk, Greek yogurt, whey protein powder, a pinch of salt, and a dash of ground turmeric for an extra anti-inflammatory boost.
Tap card to mark done - 02
Stir in the chia seeds until fully…
Stir in the chia seeds until fully combined. Let the mixture sit for 5 minutes, then stir vigorously once more to prevent the seeds from clumping at the bottom.
Look for: fully combined
Tap card to mark done - 03
Cover and refrigerate for at least 2…
Cover and refrigerate for at least 2 hours, or ideally overnight, to allow the chia seeds to expand and thicken into a pudding.
Allow: 2 hours
Tap card to mark done - 04
Top with the mango and enjoy cold
When ready to eat, top with the mango and enjoy cold.
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.