High Protein Chia Seed Fiber Breakfast Bowl
A creamy layered breakfast bowl featuring leftover chia pudding whipped with plant protein, peanut butter powder, hemp seeds, and berries. Quick, filling, and designed to support steady morning energy.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Alicia + Lila
Alicia 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
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
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
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
Whisk · 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 6 steps complete
Next: Combine the pre-made chia pudding
- 01
Combine the pre-made chia pudding
In a small bowl, combine the pre-made chia pudding, plant protein powder, peanut butter powder, and unsweetened soy milk.
Tap card to mark done - 02
Whisk vigorously for 1 minute until completely…
Whisk vigorously for 1 minute until completely smooth, creamy, and free of powder clumps.
Look for: completely smooth, creamy, and free of powder clumps
Tap card to mark done - 03
Transfer the whipped protein chia mixture into…
Transfer the whipped protein chia mixture into your serving bowl.
Tap card to mark done - 04
Warm the frozen blueberries in the microwave…
Warm the frozen blueberries in the microwave for 20 seconds until juicy and softened.
Look for: juicy and softened
Tap card to mark done - 05
Top the bowl with the warmed blueberries
Top the bowl with the warmed blueberries, hemp seeds, and chopped walnuts.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Serve immediately or cover and chill for…
Serve immediately or cover and chill for up to 24 hours.
Allow: 24 hours
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.