Creamy Berry Chia and Tofu Protein Bowl
A velvety, no-cook breakfast bowl made with silken tofu, berries, and chia seeds. It packs a powerful protein punch with zero cooking required.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Missy + Lila
Missy 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 HealthSteadier 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
Trigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
Everyday 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
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
Blender · Food processor
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: Add 150g silken tofu
- 01
Add 150g silken tofu
Add 150g silken tofu, 0.5 cup mixed berries, 1 tbsp almond butter, and 1 tbsp maple syrup to a small blender or food processor. Blend on high for 30 to 45 seconds until completely smooth and creamy.
Look for: completely smooth and creamy
Tap card to mark done - 02
Pour the smooth tofu mixture into a…
Pour the smooth tofu mixture into a serving bowl.
Tap card to mark done - 03
Stir in 1 tbsp chia seeds and…
Stir in 1 tbsp chia seeds and top with 2 tbsp chopped walnuts.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Let sit for 3 to 5 minutes…
Let sit for 3 to 5 minutes so the chia seeds can soften slightly, then serve immediately. Store leftovers in a sealed container in the refrigerator for up to 2 days.
Allow: 3 to 5 minutes
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