Menopause
Greek Yogurt, Flax & Berry Parfait
A high-protein, high-calcium parfait with Greek yogurt, ground flax, and berries — a cooling, no-cook snack for hot-flash days.
Prep 5 min Cook 0 min Total 5 min 1 servings
A fast, cooling snack that quietly does a lot: Greek yogurt brings protein and calcium for muscle and bone, flaxseed adds fiber and lignans, and berries keep sugar low. No stove required on a warm-flash day.
Why it helps
Protein and calcium support the muscle and bone that need extra attention after menopause, while ground flax adds fiber and plant lignans. A no-cook, portion-friendly option for snacks or a light breakfast.
Ingredients
- 3/4 cup plain Greek yogurt
- 1 tbsp ground flaxseed
- 1/2 cup mixed berries
- 1 tbsp chopped walnuts or almonds
- 1 tsp honey (optional)
- Pinch of cinnamon
Instructions
- 1Spoon half the yogurt into a glass or bowl.
- 2Layer with half the berries, flaxseed, and nuts.
- 3Repeat the layers with the remaining yogurt, berries, flax, and nuts.
- 4Finish with a drizzle of honey and a pinch of cinnamon.
Nutrition (per serving, approximate)
280
Calories
20 g
Protein
22 g
Carbs
12 g
Fat
6 g
Fiber
70 mg
Sodium
Tips & swaps
- Use a dairy-free high-protein yogurt if you prefer, and check it's calcium-fortified.
- Prep in a jar the night before for a grab-and-go breakfast.
- Frozen berries work fine and keep it cool.