Berry Vanilla Soy Kwark Protein Bowl with Chia
A thick, creamy soy kwark bowl boosted with vanilla protein powder, mixed berries, oats, chia seeds, and crunchy nuts. It provides an easy, high-protein plant-based meal designed to sustain steady energy.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Kawita + Lila
Kawita 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
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
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
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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The ingredient amounts update automatically.
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: Add the soy kwark and vanilla protein…
- 01
Add the soy kwark and vanilla protein…
In a small breakfast bowl, add the soy kwark and vanilla protein powder.
Tap card to mark done - 02
Stir thoroughly until the protein powder is…
Stir thoroughly until the protein powder is completely dissolved and smooth.
Look for: the protein powder is completely dissolved and smooth
Tap card to mark done - 03
Add the chia seeds and rolled oats…
Add the chia seeds and rolled oats to the bowl, stirring to combine.
Tap card to mark done - 04
Top the bowl evenly with the mixed…
Top the bowl evenly with the mixed berries, sliced almonds, and chopped walnuts.
Ready when: everything is assembled and ready to enjoy
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Let sit for 2 to 3 minutes…
Let sit for 2 to 3 minutes to allow the chia seeds to soften slightly, then serve immediately.
Allow: 2 to 3 minutes
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Your symptoms change. Your plan should too.
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