High Protein Berry Walnut Greek Yogurt Bowl
A rich, creamy Greek yogurt bowl layered with rolled oats, fresh blueberries, and crunchy walnuts.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Montse + Lila
Montse 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
Comfortably 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
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
Knife and cutting board
Time saver
Prep ahead by layering ingredients in a glass mason jar the night before for a quick grab-and-go breakfast.
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: Measure the plain Greek yogurt into a…
- 01
Measure the plain Greek yogurt into a…
Measure the plain Greek yogurt into a cereal bowl using a spoon.
Tap card to mark done - 02
Sprinkle the rolled oats and chia seeds…
Sprinkle the rolled oats and chia seeds evenly across the top of the yogurt.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Add the fresh blueberries to one side…
Add the fresh blueberries to one side of the bowl.
Tap card to mark done - 04
Chop the walnuts coarsely on a cutting…
Chop the walnuts coarsely on a cutting board into roughly 1/4 inch (0.6cm) pieces and scatter them over the blueberries.
Tap card to mark done - 05
Drizzle with honey if extra sweetness is…
Drizzle with honey if extra sweetness is desired, and serve 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.
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.