Berry and Seed Protein Yogurt Parfait
A creamy, dairy-free almond yogurt bowl stirred with plant protein, toasted hemp seeds, chia, and almond butter, topped with vibrant fresh blueberries.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Amy + Lila
Amy 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 HealthEveryday 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
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
Whisk
Time saver
This bowl can be prepped up to 24 hours ahead (store without berries) so the chia seeds soften slightly into a pudding-like texture.
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: Measure almond milk yogurt and plant protein…
- 01
Measure almond milk yogurt and plant protein…
Measure almond milk yogurt and plant protein powder into a small glass bowl.
Tap card to mark done - 02
Whisk the yogurt and plant protein powder…
Whisk the yogurt and plant protein powder together thoroughly with a small whisk or spoon until completely smooth with no visible powder lumps.
Look for: completely smooth with no visible powder lumps
Tap card to mark done - 03
Drizzle almond butter into the yogurt mixture…
Drizzle almond butter into the yogurt mixture and fold gently to create a creamy swirl.
Tap card to mark done - 04
Sprinkle chia seed and hemp seed evenly…
Sprinkle chia seed and hemp seed evenly across the top surface.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Scatter fresh blueberry over the seeds right…
Scatter fresh blueberry over the seeds right before serving.
Tap card to mark done
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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.