Protein Packed Greek Yogurt Berry Parfait
An easy, grab-and-go meal prep option featuring calcium-rich Greek yogurt, fiber-filled berries, and pumpkin seeds. It is satisfying, quick to assemble, and family-friendly.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Krissy + Lila
Krissy 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
A steadier pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + energy 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
Make-Ahead: Prep 3 or 4 of these jars on Sunday evening to have your breakfasts sorted for the busy workdays ahead.
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: Layer half of the Greek yogurt at…
- 01
Layer half of the Greek yogurt at…
In a glass jar or portable container, layer half of the Greek yogurt at the bottom.
Tap card to mark done - 02
Add half of the mixed berries on…
Add half of the mixed berries on top of the yogurt layer.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Spoon the remaining Greek yogurt over the…
Spoon the remaining Greek yogurt over the berry layer.
Tap card to mark done - 04
Top with the remaining mixed berries
Top with the remaining mixed berries, raw pumpkin seeds, and ground flaxseed.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Seal the container and store in the…
Seal the container and store in the refrigerator for up to 3 days, or enjoy immediately.
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.