High-Protein Vanilla Quark and Blueberry Nighttime Bowl
A soothing, creamy bowl of high-protein quark blended with vanilla whey and topped with juicy blueberries. Soft and gentle on the throat, it provides steady evening nourishment.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Mari + Lila
Mari 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
Comfort before bed
Finish the evening satisfied, not stuffed
A well-portioned evening meal can help you avoid going to bed hungry. Notice which timing and portion feel most comfortable for you.
Notice: dinner timing + comfort
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
Whisk · 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 5 steps complete
Next: Place 150g of plain quark and 15g…
- 01
Place 150g of plain quark and 15g…
In a small mixing bowl, place 150g of plain quark and 15g of vanilla whey protein powder.
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Stir briskly with a spoon or small…
Stir briskly with a spoon or small whisk for about 30 to 60 seconds until smooth, creamy, and completely combined without dry protein lumps.
Look for: smooth, creamy, and completely combined without dry protein lumps
Tap card to mark done - 03
Transfer the smooth vanilla quark mixture into…
Transfer the smooth vanilla quark mixture into a serving bowl.
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Gently fold in or scatter 50g of…
Gently fold in or scatter 50g of blueberries over the top.
Ready when: everything is assembled and ready to enjoy
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Serve immediately and enjoy slowly as a…
Serve immediately and enjoy slowly as a calming evening snack.
Ready when: everything is assembled and ready to enjoy
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