Berries And Seed Protein Parfait
A cool and creamy layered yogurt bowl featuring high-protein Greek yogurt, crisp low-sugar granola, and a nutrient-dense seed blend. This refreshing meal is specially portioned to feel gentle on your digestive system.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Mary + Lila
Mary 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 HealthDigestive 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
A steadier pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + energy later
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
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
Prep Ahead: You can mix the dry pumpkin seeds, ground flaxseed, and chia seeds in a small jar beforehand so they are ready to sprinkle at a moment's notice.
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: Spoon half of the greek yogurt into…
- 01
Spoon half of the greek yogurt into…
In a medium glass or bowl, spoon half of the greek yogurt into the bottom to create the first layer.
Tap card to mark done - 02
Sprinkle half of the mixed berries
Sprinkle half of the mixed berries, half of the granola, and half of the pumpkin seeds, ground flaxseed, and chia seed blend over the yogurt.
Tap card to mark done - 03
Spoon the remaining greek yogurt over the…
Spoon the remaining greek yogurt over the fruit and seed layer.
Tap card to mark done - 04
Top with the remaining mixed berries
Top with the remaining mixed berries, granola, pumpkin seeds, ground flaxseed, and chia seed blend. Enjoy immediately with a spoon.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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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.