Soothing Banana Protein Yogurt Bowl
Creamy plain Greek yogurt whipped with ripe banana and a splash of milk for a silky, gentle snack. Easy on the stomach, providing high protein without digestive strain.
Prep
2 min
Cook
0 min
Total
2 min
Makes
1 serving
Created together. Shared with you.
Made by Tammy + Lila
Tammy 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
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
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
2 min
Cook
0 min
Total
2 min
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The ingredient amounts update automatically.
Equipment
Blender · Mixing bowl
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 4 steps complete
Next: Thoroughly mash 0
- 01
Thoroughly mash 0
In a small bowl, thoroughly mash 0.5 pcs of ripe banana with a fork until smooth and uniform in texture.
Look for: smooth and uniform in texture
Tap card to mark done - 02
Add 170 g of plain non-fat Greek…
Add 170 g of plain non-fat Greek yogurt and 1 tbsp of low-fat milk to the mashed banana.
Tap card to mark done - 03
Stir vigorously with a spoon for 1…
Stir vigorously with a spoon for 1 minute until completely blended, smooth, and creamy.
Look for: completely blended, smooth, and creamy
Tap card to mark done - 04
Transfer to a small serving cup and…
Transfer to a small serving cup and enjoy immediately.
Tap card to mark done
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