Matcha Protein Chia Pudding
A creamy, make-ahead breakfast blending earthy matcha with sweet vanilla. Packed with protein and fiber to keep you energized and full 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 HealthLow 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
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
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
This keeps wonderfully in the fridge for up to 3 days, making it an ideal candidate for Sunday batch-prepping.
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 the matcha green tea powder with the warm water until completely smooth to prevent any dry clumps.
Tap card to mark done - 02
Pour in the unsweetened almond milk
Pour in the unsweetened almond milk, vanilla whey protein powder, and sea salt. Whisk or shake vigorously until the protein powder is fully dissolved.
Tap card to mark done - 03
Stir in the chia seeds
Stir in the chia seeds, making sure they are evenly submerged. Let the mixture sit at room temperature for 5 minutes, then give it one final, thorough stir to prevent the seeds from settling in a clump at the bottom.
Tap card to mark done - 04
Cover tightly and refrigerate for at least…
Cover tightly and refrigerate for at least 2 hours, or ideally overnight, until the seeds absorb the liquid and form a thick pudding.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
Whey protein can sometimes create a…
Whey protein can sometimes create a foam when shaken; if this happens, just let it settle for a minute before adding your chia seeds.
If you prefer a completely smooth…
If you prefer a completely smooth texture similar to yogurt, you can blend all the ingredients together in a high-speed blender before chilling.
This keeps wonderfully in the fridge…
This keeps wonderfully in the fridge for up to 3 days, making it an ideal candidate for Sunday batch-prepping.
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.