Protein Packed Banana Berry Oatmeal Bowl
Warm gluten-free rolled oats cooked with mashed banana and vanilla plant protein, topped with mixed berries, hemp seeds, and creamy nut butter. A robust, dairy-free breakfast packed with over 50g of collagen and plant protein.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Natalie + Lila
Natalie 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
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
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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan
Time saver
Store leftover cooked oats (without toppings) in a sealed container in the refrigerator for up to 3 days.
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 0
- 01
Combine 0
In a small saucepan over medium heat, combine 0.5 cup (40g) rolled oats and 0.5 cup (120ml) unsweetened almond milk with 0.25 tsp (0.6g) ground cinnamon.
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Bring the mixture to a gentle simmer…
Bring the mixture to a gentle simmer for 3 to 4 minutes, stirring frequently with a wooden spoon until the oats absorb most of the liquid and soften.
Look for: the oats absorb most of the liquid and soften
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Turn off the heat and remove the…
Turn off the heat and remove the pan from the burner. Stir in 0.5 pcs mashed banana, 1 scoop (30g) vanilla plant protein powder, and 2 tbsp (20g) collagen peptides until smooth and completely combined.
Look for: smooth and completely combined
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Transfer the cooked oatmeal into a serving…
Transfer the cooked oatmeal into a serving bowl.
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Top with 0
Top with 0.5 cup (75g) mixed berries, 1 tbsp (10g) hemp seeds, and 1 tbsp (16g) mixed nut butter before serving immediately.
Ready when: everything is assembled and ready to enjoy
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