High Protein Seeded Greek Yogurt Bowl
A creamy Greek yogurt bowl topped with magnesium-rich pumpkin and chia seeds for a powerful energy boost. Quick to assemble and under 300 calories with over 20 grams of protein.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Whitney + Lila
Whitney 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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
5 min
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The ingredient amounts update automatically.
Equipment
Mixing bowl
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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: Measure 0
- 01
Measure 0
Measure 0.75 cups (170g) of non-fat plain Greek yogurt into a small bowl.
Tap card to mark done - 02
Sprinkle 1 tbsp (10g) of chia seeds…
Sprinkle 1 tbsp (10g) of chia seeds and 1 tbsp (10g) of pumpkin seeds evenly over the top.
Ready when: everything is assembled and ready to enjoy
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Add 0
Add 0.25 tsp (1g) of ground cinnamon for extra warm flavor.
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Stir gently until mixed or enjoy layered
Stir gently until mixed or enjoy layered.
Look for: mixed or enjoy layered
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