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.
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 HealthJoint discomfort
Bring patterns, not guesses
Record timing, severity and movement alongside meals or supplements. New, persistent or worsening pain needs clinical attention.
Track: stiffness + movement
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
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
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 bowl
- 01
In a jar or bowl
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.
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.
Tap card to mark done - 04
When ready to eat
When ready to eat, top with the mango and enjoy cold.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
If the pudding is too thick…
If the pudding is too thick in the morning, simply stir in an extra splash of coconut milk or water until it reaches your desired consistency.
Using a shaker bottle to mix…
Using a shaker bottle to mix the protein powder and milk before adding the chia seeds creates a perfectly smooth base without any powder clumps.
Frozen mango works beautifully here
Frozen mango works beautifully here. If you add it on top of the pudding the night before, it will thaw perfectly by morning and release its juices into 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.