Blueberry Chia Protein Pudding

Laura Martire
Jan 5
1 min read

Updated: Apr 10

A simple, hormone-friendly breakfast to support weight loss and hormone balance in perimenopause

Looking for a quick and satisfying breakfast that actually supports your metabolism and hormones in your 40s and 50s? This blueberry chia protein pudding is one of my go-to meals, especially when mornings are busy, but I want to stay full, focused, and steady.

It’s rich in fibre, protein, and healthy fats, which makes it perfect for managing blood sugar, reducing cravings, and avoiding the energy crashes that can hit hard in perimenopause.

The Recipe: Blueberry Chia Protein Pudding

Ingredients:

1/2 cup blueberries (I use frozen)
3/4 cup unsweetened almond milk
1 tbsp vanilla protein powder (I use ATP Labs)
2 tbsp chia seeds

Directions:

In a blender, combine the blueberries and almond milk. Blend until smooth.
Pour into a jar or container with a lid.
Stir in the protein powder and chia seeds.
Shake well and place in the fridge for 1–2 hours (or overnight).
When ready to eat, top with a few extra blueberries or a spoonful of almond butter if you want more healthy fat.

Why This Works in Midlife

Chia seeds are rich in fibre and omega-3s, great for digestion and hormone balance
Protein keeps you full and supports lean muscle (which helps metabolism)
Berries offer antioxidants and a gentle sweetness without spiking blood sugar
Prepping ahead reduces decision fatigue and helps you stay consistent