Luteal Phase Seed & Berry Snack Bowl
A soothing bedtime snack featuring rich sunflower seed butter, chia seeds, and berries. Perfectly crafted without gluten, dairy, corn, mushrooms, or eggs to keep blood sugar stable and support peaceful sleep.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Kara + Lila
Kara 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 HealthEveryday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
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
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: Combine the chia seeds
- 01
Combine the chia seeds
In a small serving bowl, combine the chia seeds, sunflower seed butter, and unsweetened almond milk.
Tap card to mark done - 02
Stir well with a spoon until the…
Stir well with a spoon until the seed butter is smooth and fully incorporated with the milk.
Look for: the seed butter is smooth and fully incorporated with the milk
Tap card to mark done - 03
Let the mixture sit at room temperature…
Let the mixture sit at room temperature for 5 minutes (300 seconds) until the chia seeds begin to thicken the liquid into a soft pudding context.
Look for: the chia seeds begin to thicken the liquid into a soft pudding context
Tap card to mark done - 04
Top evenly with the blueberries and raw…
Top evenly with the blueberries and raw sunflower seeds.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Enjoy immediately
Enjoy immediately, about 30 to 60 minutes before bedtime. Cover and store any leftover portion in the refrigerator for up to 24 hours.
Allow: 30 to 60 minutes
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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.