High-Protein Berry Fiber Oats
A warm, rich bowl of rolled oats boosted with egg whites and Greek yogurt for max protein. Topped with chia seeds and berries to support healthy LDL cholesterol levels.
Prep
3 min
Cook
5 min
Total
8 min
Makes
1 serving
Created together. Shared with you.
Made by Beth + Lila
Beth 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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy 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
3 min
Cook
5 min
Total
8 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Whisk
Time saver
To prep ahead, combine the dry oats and chia seeds in a container so you can make this in under 5 minutes on busy mornings.
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: Combine 0
- 01
Combine 0
Combine 0.5 cup rolled oats and 1 cup water in a small saucepan over medium heat.
Tap card to mark done - 02
Bring to a gentle simmer and cook…
Bring to a gentle simmer and cook for 3 minutes, stirring occasionally, until oats begin to soften.
Look for: oats begin to soften
Tap card to mark done - 03
Reduce heat to low and vigorously whisk…
Reduce heat to low and vigorously whisk in 0.5 cup liquid egg whites. Stir constantly for 2 minutes until thick and creamy with no raw egg remaining.
Look for: thick and creamy with no raw egg remaining
Tap card to mark done - 04
Remove the saucepan from the heat and…
Remove the saucepan from the heat and stir in 0.5 cup plain nonfat Greek yogurt, 1 tbsp chia seeds, and 0.5 tsp vanilla extract until smooth.
Look for: smooth
Tap card to mark done - 05
Transfer the cooked oatmeal to a serving…
Transfer the cooked oatmeal to a serving bowl.
Tap card to mark done - 06
Top with 0
Top with 0.5 cup mixed berries and serve immediately.
Ready when: everything is assembled and ready to enjoy
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