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Looking For A Sweet Treat? Our Strawberry Chia Seed Pudding Is The Bomb


We know chia this and chia that is everywhere and if you haven’t tried chia seeds, you may feel like they’re not your cup of tea.

But here’s the thing. These little seeds are super versatile and tasty.

Plus they’re chock full of protein, omega-3 essential fatty acid’s and fibre which your perimenopause / menopause / post-menopause thrives on. And so does your all-important gut.

Watch: Webinar – Digesting Midlfe – How Gut Health Impacts Your Menopause Journey


In fact, chia seeds may be tiny but they’re huge in terms of the nutrient punch they give out.

And they’re a big part of our phytoestrogen, protein, (healthy) fat and fibre (PPFF) guidelines for an anti-inflammatory, Mediterranean-based diet too.

Because science has shown over and over that the Mediterranean style of eating is an excellent choice for women in menopause.

Read: 7 Wellness Pillars For Your Best Menopause


Strawberries are an excellent source of vitamin C, an antioxidant necessary for immune and skin health. And chia seeds have all the attributes noted above and may also help stabilise blood sugar and cherish your bone and heart health. (Plus they’ll keep you pooping on the regular!)

Read: 5 Ways Your Diet Should Change As You Enter Perimenopause

But here's the thing, chia seeds are super versatile and chock full of protein, omega-3 EFA's and fibre which your perimenopause/menopause/post-menopause thrives on. Click To Tweet

Strawberry Protein Chia Seed Pudding

We’ve used the chocolate protein powder with our chia seeds but if you use vanilla or plain yours will be paler in colour.

Serves 2

Prep 5 mins

Cook 10 mins


  • ½ cup (100g) fresh or frozen strawberries
  • scant ½ cup (100ml) milk, dairy or coconut
  • 1 tbsp vanilla or chocolate protein powder of your choice
  • 1 tbsp brown rice or date syrup
  • scant ⅓ cup (50g) chia seeds

Not familiar with Brown Rice Syrup? You can see it here.


  1. Blitz the strawberries, milk, protein powder and syrup in a speed blender or food processor.
  2. Add the chia seeds and mix well.
  3. Leave to thicken in the fridge for 10 minutes, mixing 2-3 times, to ensure it thickens evenly.
  4. Serve straight away or store in a refrigerator.


If you leave the pudding in the fridge overnight, you might want to add some extra milk to it before serving as it will become thicker as the chia seeds absorb the liquid.

Nutritional info per serving:

  • Gluten-free
  • Meal prep
  • Quick
  • Kcal 243
  • Fats (g) 16
  • Carbs (g) 22
  • Protein (g) 7


If you make one of our recipes don’t forget to tag us on Instagram @menome100. We’d love to see your creations!

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This is the time when menstruation is well and truly over, the ovaries have stopped producing high levels of sex hormones and for many ladies, perimenopause symptoms subside.

Estrogen has protective qualities and the diminished levels mean organs such as your brain, heart and bones become more vulnerable. It’s also a key lubricant so your lips may become drier, your joints less supple and your vagina might be drier. In addition, your thyroid, digestion, insulin, cortisol and weight may alter.

At this juncture, a woman might experience an increase in the signs of reduced estrogen but she should have a decrease of perimenopause symptoms. That said, some women will experience symptoms like hot flushes for years or even the rest of their lives.


Peri = ‘near’

Most females begin to experience the symptoms of perimenopause in their mid-forties. Your progesterone levels decline from your mid-30s but it’s generally from around 40 that the rest of your sex hormones begin to follow suit. 

Perimenopause is a different experience for every woman and some women may barely notice it. The first indicators are usually changes to the monthly cycle. This means that for some ladies, this can be accompanied by things like sore breasts, mood swings, weight gain around the belly, and fatigue as time goes on.

For those with symptoms it can be a challenging time physically, mentally and emotionally.

Importantly, perimenopause lasts – on average – four to 10 years. The transition is usually a gradual process and many women enter perimenopause without realising.