Quick Coconut Blueberry Protein Oats
A creamy, 5-minute cold oat bowl mixed with Fairlife vanilla protein shake and topped with coconut Greek yogurt and blueberries. Delivering over 38 grams of protein with zero cooking required.
Prep
5 min
Cook
0 min
Total
5 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
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
Prep this the night before in a sealed container if you prefer cold, fully hydrated overnight oats straight from the fridge at 6:00 AM.
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: Combine the rolled oats
- 01
Combine the rolled oats
Combine the rolled oats, Fairlife vanilla protein shake, and chia seed in a medium bowl.
Tap card to mark done - 02
Stir well for 30 seconds until the…
Stir well for 30 seconds until the oats are fully submerged and evenly mixed with the liquid.
Look for: the oats are fully submerged and evenly mixed with the liquid
Tap card to mark done - 03
Let the mixture sit at room temperature…
Let the mixture sit at room temperature for 3 minutes to allow the oats and chia seeds to soften.
Allow: 3 minutes
Tap card to mark done - 04
Dollop the coconut Greek yogurt directly on…
Dollop the coconut Greek yogurt directly on top of the oat mixture.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Scatter fresh blueberry pieces over the yogurt…
Scatter fresh blueberry pieces over the yogurt layer and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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