Greek Yogurt Berry and Pumpkin Seed Bowl
Thick plain Greek yogurt layered with juicy blackberries and crunchy pumpkin seeds for a quick protein boost. This easy snack delivers 21g of protein and iron-rich seeds to curb mid-morning hunger.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Laura + Lila
Laura 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
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
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
You can store raw pumpkin seeds in an airtight container in the pantry for up to 3 months for easy meal prep.
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: Spoon the plain nonfat Greek yogurt into…
- 01
Spoon the plain nonfat Greek yogurt into…
Spoon the plain nonfat Greek yogurt into a small serving bowl.
Tap card to mark done - 02
Wash the fresh blackberries thoroughly under cold…
Wash the fresh blackberries thoroughly under cold water and pat them dry with a paper towel.
Tap card to mark done - 03
Scatter the fresh blackberries evenly over the…
Scatter the fresh blackberries evenly over the top of the yogurt.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Sprinkle the raw pumpkin seeds over the…
Sprinkle the raw pumpkin seeds over the yogurt and berries.
Tap card to mark done - 05
Serve immediately with a spoon
Serve immediately with a spoon.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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