High Protein Power Oatmeal
Creamy rolled oats simmered in milk and enriched with whey protein powder and hemp seeds. A filling, high-protein breakfast designed without added sugar.
Prep
3 min
Cook
5 min
Total
8 min
Makes
1 serving
Created together. Shared with you.
Made by Birch + Lila
Birch 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
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
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
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
3 min
Cook
5 min
Total
8 min
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The ingredient amounts update automatically.
Equipment
Saucepan
Time saver
Can be prepared ahead and refrigerated overnight to eat cold or reheat gently.
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: Combine 0
- 01
Combine 0
Combine 0.5 cup rolled oats and 1 cup whole milk in a small saucepan over medium heat.
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Bring the mixture to a gentle simmer…
Bring the mixture to a gentle simmer for 4 to 5 minutes, stirring occasionally, until the oats are soft and have absorbed most of the liquid.
Look for: the oats are soft and have absorbed most of the liquid
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Remove the saucepan from the heat and…
Remove the saucepan from the heat and allow it to cool for 1 to 2 minutes so the protein powder does not clump.
Allow: 1 to 2 minutes
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Stir in 1 scoop vanilla whey protein…
Stir in 1 scoop vanilla whey protein powder and 2 tbsp hemp seeds until completely smooth and combined.
Look for: completely smooth and combined
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Pour into a bowl and serve warm
Pour into a bowl and serve warm.
Ready when: everything is assembled and ready to enjoy
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