Protein Berry and Flax Oatmeal
A quick, warm, and comforting bowl of oats made with soy milk, ground flaxseed, and mixed frozen berries. It is naturally sweet, high in protein, and completely plant-based.
Prep
3 min
Cook
5 min
Total
8 min
Makes
1 serving
Created together. Shared with you.
Made by Ana + Lila
Ana 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
3 min
Cook
5 min
Total
8 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan
Time saver
Storage: You can easily double the batch and store the extra oatmeal in the fridge for up to 3 days. Reheat with a splash of extra soy milk.
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 the dry rolled oats
- 01
Combine the dry rolled oats
In a small saucepan over medium heat, combine the dry rolled oats, soy milk, and ground flaxseed.
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Bring the mixture to a gentle boil
Bring the mixture to a gentle boil, then turn the heat down to low and simmer for 5 minutes, stirring occasionally, until the oats are creamy and have absorbed most of the liquid.
Look for: the oats are creamy 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 stir in the ground cinnamon.
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Transfer the warm oatmeal to a serving…
Transfer the warm oatmeal to a serving bowl.
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Top with the frozen berries (they will…
Top with the frozen berries (they will thaw and create a warm, flavorful syrup as they sit on the hot oatmeal) and the peeled clementine segments.
Ready when: everything is assembled and ready to enjoy
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Your symptoms change. Your plan should too.
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