Berry Spinach Protein Greek Yogurt Bowl
A cooling, ultra-hydrating Greek yogurt bowl topped with antioxidant-rich berries and gut-friendly chia seeds. It packs over 30g of protein and gut-soothing fiber with zero prep cooking required.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by DaLynn + Lila
DaLynn 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 HealthComfortably 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
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 better-fueled day
Make regular eating and hydration easier
Use this meal as an easy anchor for regular food and a glass of water—two simple things that can get lost on a busy day.
Notice: timing + hydration
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
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: Add the plain non-fat Greek yogurt
- 01
Add the plain non-fat Greek yogurt
In a medium serving bowl, add the plain non-fat Greek yogurt.
Tap card to mark done - 02
Gently fold in the unflavored whey protein…
Gently fold in the unflavored whey protein powder and ground chia seeds using a spoon until completely smooth and free of lumps.
Look for: completely smooth and free of lumps
Tap card to mark done - 03
Pour in the cold water and stir…
Pour in the cold water and stir well to loosen the texture, creating a silky, easy-to-digest base.
Tap card to mark done - 04
Scatter the fresh blueberries and fresh raspberries…
Scatter the fresh blueberries and fresh raspberries over the yogurt mixture.
Tap card to mark done - 05
Serve immediately while cool and crisp
Serve immediately while cool and crisp. Store any leftover unmixed yogurt base in a sealed container in the refrigerator for up to 24 hours.
Allow: 24 hours
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