Magnesium Boosting Berry Chia Pudding
A refreshing, creamy make-ahead chia pudding packed with magnesium-rich seeds and fiber-filled berries. It is the perfect grab-and-go solution for a busy morning.
Prep
5 min
Cook
0 min
Total
245 min
Makes
1 serving
Created together. Shared with you.
Made by Jenna + Lila
Jenna 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
Everyday 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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
245 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk
Time saver
Prep Ahead: Make a double or triple batch on Sunday evening to have your breakfasts sorted for the week. It keeps beautifully in the fridge for up to 5 days.
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: Whisk together the almond milk
- 01
Whisk together the almond milk
In a jar or medium container, whisk together the almond milk, chia seed, pumpkin seed, and vanilla extract until well combined and the seeds are evenly distributed.
Look for: well combined and the seeds are evenly distributed
Tap card to mark done - 02
Let the mixture sit at room temperature…
Let the mixture sit at room temperature for 10 minutes, then stir it one more time to prevent clumping.
Allow: 10 minutes
Tap card to mark done - 03
Cover the container and refrigerate for at…
Cover the container and refrigerate for at least 4 hours, or overnight, until it thickens into a pudding-like consistency.
Look for: it thickens into a pudding-like consistency
Tap card to mark done - 04
To serve
To serve, divide into bowls or glasses and top with the fresh blackberry and pumpkin seed.
Ready when: everything is assembled and ready to enjoy
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.