Chocolate Berry Chia Protein Breakfast Bowl
A thick and satisfying breakfast bowl blending pre-made chia pudding, cashew yogurt, and chocolate protein powder, finished with crunchy hemp seeds, walnuts, and berries. Rich in plant protein and dietary fiber to keep you full and energized throughout the morning.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Alicia + Lila
Alicia 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
A steadier pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + energy 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
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Equipment
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
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Next: Add 0
- 01
Add 0
In a medium breakfast bowl, add 0.5 cup (120g) of cashew yogurt and 1 scoop (30g) of chocolate plant protein powder.
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Stir briskly using a spoon or small…
Stir briskly using a spoon or small whisk for about 1 minute until the powder is fully dissolved and the mixture is smooth and thick.
Look for: the powder is fully dissolved and the mixture is smooth and thick
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Spoon 0
Spoon 0.5 cup (120g) of pre-made chia pudding and 2 tbsp (12g) of peanut butter powder into the bowl, gently folding until thoroughly combined.
Look for: thoroughly combined
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Top the bowl with 0
Top the bowl with 0.5 cup (75g) of thawed or frozen mixed berries, 1 tbsp (10g) of hemp seeds, and 1 tbsp (8g) of chopped walnuts.
Ready when: everything is assembled and ready to enjoy
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Serve immediately with a spoon
Serve immediately with a spoon.
Ready when: everything is assembled and ready to enjoy
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Your symptoms change. Your plan should too.
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