On The Go Berry And Seed Protein Bowl
A quick and portable Greek yogurt bowl loaded with protein, fiber-rich berries, and crunchy seeds. It takes only minutes to assemble and is perfect for a satisfying workday breakfast.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Katarina + Lila
Katarina 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
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
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
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
Make Ahead: You can prep this the night before in a mason jar. Put the yogurt and cottage cheese at the bottom, then the seeds, and top with the raspberries so they do not get mushy.
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: Place the plain Greek yogurt in a…
- 01
Place the plain Greek yogurt in a…
Place the plain Greek yogurt in a portable bowl or container.
Tap card to mark done - 02
Spoon the cottage cheese directly on top…
Spoon the cottage cheese directly on top of the yogurt to boost the protein.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Scatter the fresh raspberry over the dairy…
Scatter the fresh raspberry over the dairy mixture.
Tap card to mark done - 04
Sprinkle the chia seed and pumpkin seed…
Sprinkle the chia seed and pumpkin seed evenly over the top for crunch and healthy fats.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Gently stir with a spoon just before…
Gently stir with a spoon just before eating to combine the textures.
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.