High Protein Berry Hemp Overnight Oats
Creamy rolled oats combined with plant protein, chia, and hemp seeds, finished with fresh blueberries. A quick, egg-free breakfast high in fiber and lean plant protein to start your day with stable energy.
Prep
5 min
Cook
0 min
Total
245 min
Makes
1 serving
Created together. Shared with you.
Made by Gillian + Lila
Gillian created this recipe with Lila and shared it with the perimenopause community.
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
Evening comfort
Head toward bedtime properly fed
A satisfying evening meal can make the night feel simpler. Notice whether the portion and timing fit comfortably into your sleep routine.
Notice: timing + overnight comfort
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
245 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
Cook along
Instructions
0 of 5 steps complete
Next: Add the rolled oats
- 01
Add the rolled oats
In a glass jar or medium bowl, add the rolled oats, vegan protein powder, chia seed, and hemp seed.
Tap card to mark done - 02
Whisk the dry ingredients together thoroughly so…
Whisk the dry ingredients together thoroughly so the protein powder is evenly distributed.
Tap card to mark done - 03
Pour in the unsweetened almond milk and…
Pour in the unsweetened almond milk and stir vigorously until no dry powder pockets remain.
Look for: no dry powder pockets remain
Tap card to mark done - 04
Cover the container securely with a lid…
Cover the container securely with a lid or wrap and refrigerate for at least 4 hours, or overnight, until the mixture thickens into a creamy porridge texture.
Look for: the mixture thickens into a creamy porridge texture
Tap card to mark done - 05
Before serving
Before serving, remove the lid, stir well, and top evenly with fresh blueberry items.
Ready when: everything is assembled and ready to enjoy
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Your symptoms change. Your plan should too.
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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.