High-Protein Berry and Chia Cottage Cheese Bowl
Creamy low-fat cottage cheese topped with vibrant mixed berries and crunchy chia seeds. A 5-minute, high-protein snack packed with sustained energy and fiber.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky 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
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
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
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
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The ingredient amounts update automatically.
Equipment
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 5 steps complete
Next: Measure 200g (about 3/4 cup) of low-fat…
- 01
Measure 200g (about 3/4 cup) of low-fat…
Measure 200g (about 3/4 cup) of low-fat cottage cheese and spoon it directly into a small bowl or portable snack container.
Tap card to mark done - 02
Wash fresh mixed berries under cold water…
Wash fresh mixed berries under cold water and pat dry with paper towels, or scoop frozen berries directly from the bag.
Tap card to mark done - 03
Top the cottage cheese evenly with 0
Top the cottage cheese evenly with 0.5 cup (80g) of mixed berries.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Sprinkle 1 tbsp (10g) of chia seeds…
Sprinkle 1 tbsp (10g) of chia seeds evenly over the berries and cottage cheese.
Tap card to mark done - 05
Drizzle with 1 tsp of honey if…
Drizzle with 1 tsp of honey if extra sweetness is desired, and serve immediately or cover and refrigerate for up to 2 days.
Ready when: everything is assembled and ready to enjoy
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