Berry Pecan Cottage Cheese Bowl
A quick, 5-minute breakfast bowl combining creamy cottage cheese with fiber-rich berries, chia seeds, and crunchy pecans. High in protein to keep you full and energized through busy mornings.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Lori + Lila
Lori 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
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
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
Blender · Food processor
Time saver
Prep ahead: Assemble the cottage cheese, seeds, and nuts in individual glass jars the night before. Add berries right before eating to keep them fresh.
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: Scoop 1 cup (225g) of low-fat cottage…
- 01
Scoop 1 cup (225g) of low-fat cottage…
Scoop 1 cup (225g) of low-fat cottage cheese into a breakfast bowl or portable container.
Tap card to mark done - 02
Top with 0
Top with 0.5 cup (75g) of fresh blueberries and 1 tbsp (12g) of chia seeds.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Sprinkle 1 tbsp (8g) of chopped pecans…
Sprinkle 1 tbsp (8g) of chopped pecans and 0.25 tsp ground cinnamon over the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Serve immediately or seal with a lid…
Serve immediately or seal with a lid for a portable grab-and-go meal.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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