High-Protein Greek Yogurt and Berry Seed Bowl
Thick Greek yogurt topped with antioxidant-rich berries, chia, ground flaxseed, and crunchy pumpkin seeds.
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 HealthDigestive 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
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
Comfortably 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
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
Store ground flaxseed in the refrigerator or freezer to keep the healthy omega-3 fats fresh.
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 4 steps complete
Next: Scoop 200g (3/4 cup) of plain Greek…
- 01
Scoop 200g (3/4 cup) of plain Greek…
Scoop 200g (3/4 cup) of plain Greek yogurt into a medium serving bowl.
Tap card to mark done - 02
Wash 0
Wash 0.5 cup of blueberries and pat them completely dry with a towel.
Tap card to mark done - 03
Scatter the blueberries
Scatter the blueberries, 1 tbsp chia seed, 1 tbsp ground flaxseed, and 1 tbsp pumpkin seed evenly over the top of the yogurt.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
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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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.