High-Protein Greek Yogurt Berry Parfait
A creamy, egg-free Greek yogurt bowl layered with flaxseed, chia seeds, and berries for quick midlife energy.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Kay + Lila
Kay 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
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
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
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
Whisk
Time saver
Prep 3 to 4 glass jars ahead on Sunday for rapid mornings.
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: Measure 1 cup (225g) of plain nonfat…
- 01
Measure 1 cup (225g) of plain nonfat…
Measure 1 cup (225g) of plain nonfat Greek yogurt into a cereal bowl or wide glass.
Tap card to mark done - 02
Stir 1 scoop (25g) of vanilla whey…
Stir 1 scoop (25g) of vanilla whey protein powder into the yogurt until fully blended and smooth.
Look for: fully blended and smooth
Tap card to mark done - 03
Top the yogurt mixture with 0
Top the yogurt mixture with 0.5 cup (75g) of blueberries, 1 tbsp (7g) of ground flaxseed, 1 tbsp (12g) of chia seeds, and 0.5 oz (14g) of chopped walnuts.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Serve immediately or cover and refrigerate overnight…
Serve immediately or cover and refrigerate overnight for an easy ready-to-eat breakfast.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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