Pre-Workout Berry and Seed Yogurt Crunch
A light and easily digestible snack featuring creamy Greek yogurt topped with fresh blueberries and a crunch of chia and pumpkin seeds. Designed to deliver steady energy without weighing you down before your strength session.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Holly + Lila
Holly 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 HealthSteadier 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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
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 Hack: Assemble this in a small, portable container the night before or in the morning to grab-and-go on your way to the gym.
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: Scoop the plain greek yogurt into a…
- 01
Scoop the plain greek yogurt into a…
Scoop the plain greek yogurt into a small serving bowl.
Tap card to mark done - 02
Scatter the fresh blueberry over the top…
Scatter the fresh blueberry over the top of the yogurt.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Sprinkle the chia seed and pumpkin seed…
Sprinkle the chia seed and pumpkin seed evenly over the bowl for a satisfying crunch.
Tap card to mark done - 04
Enjoy immediately
Enjoy immediately, ideally 30 to 45 minutes before starting your strength training session.
Allow: 30 to 45 minutes
Tap card to mark done
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