Dairy Free Berry Hemp Protein Bowl
A quick, refreshing afternoon snack pairing creamy almond milk yogurt with plant protein powder, chia, and hemp seeds. Topped with fresh berries for a vibrant energy boost.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Amy + Lila
Amy 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
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
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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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- 01
Add 0
In a medium bowl, add 0.75 cup (170g) unsweetened almond milk yogurt and 1 scoop (30g) plant protein powder. Whisk gently until smooth and fully incorporated.
Look for: smooth and fully incorporated
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Stir in 1 tbsp (12g) chia seeds…
Stir in 1 tbsp (12g) chia seeds until evenly distributed.
Look for: evenly distributed
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Top the yogurt mixture with 0
Top the yogurt mixture with 0.5 cup (75g) fresh blueberries.
Ready when: everything is assembled and ready to enjoy
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Sprinkle 2 tbsp (20g) hemp seeds over…
Sprinkle 2 tbsp (20g) hemp seeds over the berries just before serving.
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Serve immediately
Serve immediately, or refrigerate covered for up to 24 hours (the chia seeds will thicken the texture slightly as it sits).
Allow: 24 hours
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Your symptoms change. Your plan should too.
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