High-Protein Greek Yogurt Berry & Seed Parfait
Creamy Greek yogurt topped with antioxidant-rich blueberries, crunchy chia, and flaxseeds. An quick, egg-free 280-calorie breakfast that packs 25g of protein to keep you energized.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Kay + Lila
Kay 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
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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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 4 steps complete
Next: Measure plain nonfat Greek yogurt into a…
- 01
Measure plain nonfat Greek yogurt into a…
Measure plain nonfat Greek yogurt into a bowl or portable jar.
Tap card to mark done - 02
Stir ground flaxseed and chia seeds directly…
Stir ground flaxseed and chia seeds directly into the yogurt until fully combined.
Look for: fully combined
Tap card to mark done - 03
Top with fresh or thawed wild blueberries…
Top with fresh or thawed wild blueberries and drizzle with pure maple syrup.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Serve immediately or cover and refrigerate for…
Serve immediately or cover and refrigerate for up to 3 days for quick morning prep.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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