High-Protein Muesli Bowl with Raspberries & Creamy Shake
A quick, energy-boosting breakfast bowl topped with vibrant frozen raspberries, served alongside a creamy protein shake.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Julia + Lila
Julia 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
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
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 6 steps complete
Next: Measure 60g of muesli into a cereal…
- 01
Measure 60g of muesli into a cereal…
Measure 60g of muesli into a cereal bowl.
Tap card to mark done - 02
Add 1 tbsp of frozen raspberries over…
Add 1 tbsp of frozen raspberries over the muesli.
Tap card to mark done - 03
Pour 300ml of low-fat milk over the…
Pour 300ml of low-fat milk over the muesli and raspberries, stirring gently to combine.
Tap card to mark done - 04
Combine 300ml of low-fat milk with 25g…
In a shaker bottle, combine 300ml of low-fat milk with 25g of protein powder.
Tap card to mark done - 05
Secure the lid on the shaker bottle…
Secure the lid on the shaker bottle and shake vigorously for 20 seconds until smooth and creamy.
Look for: smooth and creamy
Tap card to mark done - 06
Serve the raspberry muesli bowl alongside the…
Serve the raspberry muesli bowl alongside the freshly shaken protein drink.
Ready when: everything is assembled and ready to enjoy
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