Berry and Seed Greek Yogurt Bowl
A creamy, soy-free breakfast bowl combining high-protein Greek yogurt with fresh berries and crisp seeds. It provides around 28g of protein and is ready in just 5 minutes.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Serena + Lila
Serena 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 HealthDigestive 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
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
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
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
Basic kitchen utensils
Time saver
Prepare seeds in small pre-mixed jars ahead of time for even faster assembly.
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: Measure 200g of plain Greek yogurt into…
- 01
Measure 200g of plain Greek yogurt into…
Measure 200g of plain Greek yogurt into a cereal bowl.
Tap card to mark done - 02
Wash 50g of fresh blueberries and 50g…
Wash 50g of fresh blueberries and 50g of fresh raspberries under cold water, then pat dry with a paper towel.
Tap card to mark done - 03
Arrange the blueberries and raspberries evenly over…
Arrange the blueberries and raspberries evenly over the yogurt.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Sprinkle 1 tbsp of chia seeds
Sprinkle 1 tbsp of chia seeds, 1 tbsp of pumpkin seeds, and 1 tbsp of hemp seeds across the berries and yogurt.
Tap card to mark done - 05
Drizzle 1 tsp of honey over the…
Drizzle 1 tsp of honey over the top before serving cold.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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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.