Protein Packed Banana Berry Oatmeal Bowl
Warm, creamy rolled oats cooked with mashed banana and vanilla plant protein, topped with berries, almond butter, and hemp seeds. Quick to prepare and naturally gluten-free and dairy-free for a satisfying lunch.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Natalie + Lila
Natalie 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
Everyday 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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan
Time saver
Make ahead by prepping as overnight oats: mix all ingredients except toppings in a container and refrigerate overnight, eating cold or warm.
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: Combine gluten-free rolled oats
- 01
Combine gluten-free rolled oats
Combine gluten-free rolled oats, almond milk, mashed banana, ground cinnamon, and vanilla plant protein powder in a small saucepan.
Tap card to mark done - 02
Heat over medium heat for 4 to…
Heat over medium heat for 4 to 5 minutes, stirring continuously until the oats absorb the liquid and reach a thick, creamy consistency.
Look for: the oats absorb the liquid and reach a thick, creamy consistency
Tap card to mark done - 03
Pour the hot oatmeal into a serving…
Pour the hot oatmeal into a serving bowl.
Tap card to mark done - 04
Top with fresh berries
Top with fresh berries, almond butter, and hemp seeds before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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