Portable Retreat Survival Snack Pack
A travel-friendly, blood-sugar stable combination of roasted chickpeas, pumpkin seeds, and clean-burning fats. It requires no refrigeration, making it the perfect distraction-free option during long strategic planning sessions.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Karen + Lila
Karen 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
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
Everyday 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
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
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Make-Ahead Batching: You can easily portion out five of these dry snack packs on Sunday evening so they are ready to grab and go all week long.
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 4 steps complete
Next: Dry
- 01
Dry
In a small, dry, airtight container, combine the dry-roasted chickpea, pumpkin seed, and unsweetened coconut flake.
Tap card to mark done - 02
Secure the container lid tightly and shake…
Secure the container lid tightly and shake gently to distribute the ingredients evenly.
Tap card to mark done - 03
Pack the container directly into your work…
Pack the container directly into your work bag alongside an optional bottle of water.
Tap card to mark done - 04
Enjoy at your desk or during a…
Enjoy at your desk or during a meeting recess whenever you need a stable energy boost.
Tap card to mark done
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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.