The Perimenopause Overnight Oats Recipe That Finally Keeps You Full
- Ai Jerome (APD)
- 15 hours ago
- 3 min read
If you’re in perimenopause and finding that your mornings feel rushed, your energy swings are more dramatic than they used to be, or your appetite feels unpredictable… you’re not imagining it.Hormonal shifts during your 40s and 50s can influence blood sugar stability, hunger cues, cravings, digestion, and even how satisfied you feel after a meal.
One of the most common things my perimenopausal clients tell me is:
“I eat breakfast… and yet I’m hungry again an hour later.”
After noticing this myself, I spent months experimenting with different overnight oat recipes.Most of them tasted fine — but the ratios never quite hit the mark for satiety, blood sugar steadiness, and that creamy, satisfying texture that actually keeps you full.
So I created my own version.
This Berry–Mango Overnight Oats recipe has the ideal balance of oats, chia, protein, healthy fats and fibre to support the changes your body goes through in midlife.And the best part? It takes two minutes to prep and gives you two nourishing meals ready to go.
Let’s dive in.
Why This Recipe Works So Well for Perimenopause
During perimenopause, many women experience:
Energy dips
Increased cravings
Waking up already hungry
Mid-morning crashes
Higher sensitivity to blood sugar fluctuations
More stubborn weight changes
Digestive shifts (hello, bloating)
All of these things are influenced by fluctuating oestrogen and progesterone.
A breakfast that includes fibre, protein, healthy fats and slow-release carbohydrates can help you feel:
Steadier in your energy
More in control of your appetite
Less “snacky”
More nourished and satisfied
Better balanced through the afternoon
This oat–chia combination delivers exactly that.
My Honey Bottle Hack (Don’t Skip This!)
You’ll see in my video that my honey bottle was almost empty — but I never waste the last sticky bits.Simply cut the bottle open and spoon out what’s left.It gives you just the right amount of sweetness without adding more sugar than you need.
🍓 Berry–Mango Overnight Oats Recipe (Makes 2 Serves)
Ingredients
6 Tbsp rolled oats
4 Tbsp chia seeds
½ cup lite milk
⅓ cup Chobani plain high-protein yoghurt
½ cup frozen mixed berries
½ cup frozen mango
1 tsp honey
Method
Add oats and chia to a bowl.
Pour in milk and add yoghurt.
Add berries and mango.
Drizzle (or spoon!) in the honey.
Stir well to combine.
Divide into 2 containers and refrigerate overnight.
Enjoy the next day as a balanced breakfast — or as an afternoon snack if that’s when your hunger hits.
Nutrition Benefits (Per Serve)
(Approximate; varies slightly by brand)
~300 calories
~14 g protein
~10 g healthy fats
~30 g carbohydrates
~12 g dietary fibre
This combination helps support:
Blood sugar steadiness
Sustained fullness
Digestive health
Stable energy release
Hormone-friendly nutrition in midlife
Why Fibre + Protein Matter More in Perimenopause
As oestrogen fluctuates, your body becomes more sensitive to rises and dips in blood glucose.This can lead to:
Increased hunger
More cravings
Harder-to-manage weight changes
Afternoon energy slumps
Mood dips
A breakfast like this — rich in soluble fibre, healthy fats, and complementary protein sources — helps slow digestion and create a smoother rise in blood sugar, which often makes appetite feel more predictable and less reactive.
A Nourishing Way to Start (or Restart) the Day
This recipe is simple, affordable, preppable and genuinely delicious.But more importantly, it’s a practical tool that helps you build structure, manage appetite and support your hormonal wellbeing — without dieting, restricting, or overthinking food.
And if you want a gentle, realistic place to start improving your energy, hunger cues and blood sugar steadiness…
✨ Want My One Day Reset Plan?
If you want to feel more energised, nourished and in control of your blood sugars and weight, email me “RESET” and I’ll send it straight to your inbox.
It’s simple. It’s realistic. And it’s designed with perimenopause in mind.
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