Sleep Support Cottage Cheese Bowl
Creamy low-fat cottage cheese paired with crisp pumpkin seeds and ripe berries for a light evening treat. It offers ideal bedtime recovery protein without weighing down your digestion.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Jocelyn + Lila
Jocelyn 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
A steadier pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + energy later
Comfort before bed
Finish the evening satisfied, not stuffed
A well-portioned evening meal can help you avoid going to bed hungry. Notice which timing and portion feel most comfortable for you.
Notice: dinner timing + comfort
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
Store leftover pumpkin seeds in an airtight container in a cool, dark place to preserve their delicate healthy fats.
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: Measure 0
- 01
Measure 0
Measure 0.75 cup (170g) of 2% cottage cheese into a small dessert bowl.
Tap card to mark done - 02
Top the cottage cheese with 0
Top the cottage cheese with 0.25 cup (37g) of fresh blueberries.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Sprinkle 1 tbsp (9g) of raw pumpkin…
Sprinkle 1 tbsp (9g) of raw pumpkin seeds evenly over the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Dust lightly with a dash of ground…
Dust lightly with a dash of ground cinnamon (about 0.125 tsp) if desired, and serve immediately.
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.