High-Protein Berry Overnight Oats
A thick, creamy breakfast bowl packed with berries and seeds that requires zero morning cooking. Made with Greek yogurt and whey protein to easily clear 30g of protein.
Prep
5 min
Cook
0 min
Total
245 min
Makes
1 serving
Created together. Shared with you.
Made by Shadae + Lila
Shadae 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 HealthEveryday 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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
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
Basic kitchen utensils
Time saver
This recipe is highly customizable and perfect for batch prep. You can make up to 4 jars at once; they will keep beautifully in the refrigerator for up to 4 days.
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 medium jar or container, add the rolled oats, whey protein powder, and chia seeds. Stir them with a dry spoon to distribute the powder evenly.
Tap card to mark done - 02
Pour in the non-fat greek yogurt and…
Pour in the non-fat greek yogurt and unsweetened almond milk. Stir the mixture thoroughly with a spoon, ensuring you scrape the bottom edges so no pockets of dry protein powder remain.
Tap card to mark done - 03
Gently fold in the fresh blueberry so…
Gently fold in the fresh blueberry so they are distributed throughout the oat mixture.
Tap card to mark done - 04
Seal the container tightly with a lid…
Seal the container tightly with a lid and place it in the refrigerator for at least 4 hours, or ideally overnight, to let the oats soften and thicken.
Allow: 4 hours
Tap card to mark done - 05
Remove the lid
In the morning, remove the lid, stir the mixture once more to ensure a creamy consistency, and enjoy cold.
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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.