Vanilla Berry Protein Parfait
A creamy, dairy-free berry parfait packed with clean plant protein to jumpstart muscle synthesis and keep your energy stable.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Helen + Lila
Helen 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 HealthEveryday 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
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
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
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
Basic kitchen utensils
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: Scoop the unsweetened coconut yogurt into a…
- 01
Scoop the unsweetened coconut yogurt into a…
Scoop the unsweetened coconut yogurt into a medium serving bowl or glass.
Tap card to mark done - 02
Sprinkle the gluten-free vanilla protein powder over…
Sprinkle the gluten-free vanilla protein powder over the yogurt and stir thoroughly with a spoon for about 1 minute until the powder is fully dissolved and the mixture is completely smooth.
Look for: the powder is fully dissolved and the mixture is completely smooth
Tap card to mark done - 03
Layer the fresh raspberry and blueberry gently…
Layer the fresh raspberry and blueberry gently on top of the sweetened yogurt mixture.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Scatter the raw pumpkin seeds evenly over…
Scatter the raw pumpkin seeds evenly over the berries for a satisfying crunch.
Tap card to mark done - 05
Serve immediately or cover and refrigerate for…
Serve immediately or cover and refrigerate for up to 24 hours.
Allow: 24 hours
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