Blended Berry Protein Chia Pudding
A silky-smooth, high-protein chia pudding blended with plant protein powder, rich almond milk, and antioxidant-packed berries.
Prep
5 min
Cook
5 min
Total
40 min
Makes
1 serving
Created together. Shared with you.
Made by Kelly + Lila
Kelly 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
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
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
5 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender · Saucepan
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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 0
- 01
Add 0
Add 0.25 cup chia seeds, 1 scoop Truvani plant protein powder, 1 cup unsweetened almond milk, and 0.5 tsp vanilla extract into a high-speed blender.
Tap card to mark done - 02
Blend on high speed for 30 to…
Blend on high speed for 30 to 45 seconds until the mixture is completely smooth and creamy with no whole chia seeds remaining.
Look for: the mixture is completely smooth and creamy with no whole chia seeds remaining
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Pour the blended pudding into a jar…
Pour the blended pudding into a jar or glass container, cover, and place in the refrigerator for at least 30 minutes to set and thicken.
Allow: 30 minutes
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Heat 0
Heat 0.5 cup frozen berries in a small saucepan over medium heat for 3 to 4 minutes until warm, soft, and juicy.
Look for: warm, soft, and juicy
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Layer the warm berries over the chilled…
Layer the warm berries over the chilled chia pudding just before serving.
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