High-Protein Cinnamon Berry Farina Bowl
A warm, comforting bowl of creamy farina boosted with plant protein, chia seeds, and fresh berries. Designed to gently break your fast while delivering over 25g of protein to keep you satisfied.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Van + Lila
Van 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 HealthDigestive 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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
5 min
Total
10 min
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The ingredient amounts update automatically.
Equipment
Saucepan · Whisk
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 6 steps complete
Next: Measure water and soy milk into a…
- 01
Measure water and soy milk into a…
Measure water and soy milk into a small saucepan and bring to a gentle boil over medium heat, around 3 to 4 minutes.
Allow: 3 to 4 minutes
Tap card to mark done - 02
Gradually whisk in the farina to prevent…
Gradually whisk in the farina to prevent lumps. Reduce heat to low and simmer, stirring continuously, until thickened and smooth, about 2.5 to 3 minutes.
Look for: thickened and smooth
Tap card to mark done - 03
Remove saucepan from the heat
Remove saucepan from the heat. Allow to cool slightly for 1 minute before whisking in the plant protein powder, ground cinnamon, and maple syrup until completely incorporated.
Look for: completely incorporated
Tap card to mark done - 04
Pour the warm farina into a wide…
Pour the warm farina into a wide serving bowl.
Tap card to mark done - 05
Top evenly with chia seeds
Top evenly with chia seeds, hemp seeds, and fresh blueberries before serving immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Store any leftover base without toppings in…
Store any leftover base without toppings in an airtight container in the refrigerator for up to 2 days; reheat gently on the stove with a splash of soy milk.
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