Vanilla Protein Coffee with Berry Chia Rice Cake
A light, energizing pre-workout snack pairing rich vanilla protein coffee with a crisp rice cake topped with chia berry jam.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Alyssa + Lila
Alyssa 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 HealthSteadier 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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy 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
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender · Whisk
Time saver
Store leftover chia jam in an airtight jar in the refrigerator for up to 1 week.
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 6 steps complete
Next: Brew 1 cup (240ml) of hot coffee…
- 01
Brew 1 cup (240ml) of hot coffee…
Brew 1 cup (240ml) of hot coffee and let it cool for 2 minutes so it is hot but not boiling.
Allow: 2 minutes
Tap card to mark done - 02
Measure 0
Measure 0.5 scoop (15g) vanilla whey protein powder into a mug or blender cup, add 2 tbsp of cool water, and whisk until smooth to prevent clumping.
Look for: smooth to prevent clumping
Tap card to mark done - 03
Pour the hot coffee slowly into the…
Pour the hot coffee slowly into the protein mixture while stirring constantly until fully combined.
Look for: fully combined
Tap card to mark done - 04
Place 1 plain rice cake on a…
Place 1 plain rice cake on a small plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Spread 1 tbsp chia berry jam evenly…
Spread 1 tbsp chia berry jam evenly over the top of the rice cake.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Serve immediately alongside the warm protein coffee
Serve immediately alongside the warm protein coffee.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.