The PB&J Cookie Granola Power Bowl: Your Childhood Favorite Goes Hormone-Supporting | Entry 14
Welcome back to The Chia Diaries: Peri Power Edition! Entry 14 brings something magical—your favorite childhood combination reimagined for hormone health. This PB&J Cookie Granola Power Bowl proves that supporting your changing body doesn’t mean giving up comfort foods, it means upgrading them with strategic nutrition.
Sometimes the most powerful meals are born from the most beloved flavors. This PB&J Cookie Granola Power Bowl takes everything you love about the classic peanut butter and jelly combination and presents it in a nourishing bowl format that supports your changing body

From Beloved Flavors to Hormone Support
There’s something magical about the combination of creamy nut butter and sweet fruit flavors. It’s comforting, satisfying, and brings back wonderful memories. This bowl honors those beloved flavors while delivering the strategic nutrition your perimenopause body thrives on.
I have taken the essence of PB&J—that perfect balance of protein, healthy fats, and natural sweetness—and created a bowl that nourishes you from the inside out.
The PB&J Inspired Bowl That Loves You Back
This bowl celebrates the timeless appeal of peanut butter and fruit flavors while providing exactly what your body needs during hormonal transitions:
The Creamy Base:
Greek yogurt provides the protein foundation for stable blood sugar and hormone synthesis.
The Nutty Richness:
Power Butter delivers healthy fats, omega-3s, and mineral support that your changing body craves.
The Sweet Satisfaction:
Chia Jam offers natural fruit sweetness with fiber and antioxidants that support overall wellness.
The Satisfying Crunch:
Cookie Granola provides sustained energy and texture that makes every bite interesting.
The result? All the comfort and satisfaction of those beloved flavors, presented in a way that truly nourishes your body.

The Chia Diaries Component Breakdown
Layer 1: High-Protein Yogurt (3/4 Cup)
Greek yogurt provides:
- 20+ grams protein: Essential amino acids for hormone production and blood sugar stability
- Probiotics: Support gut health, crucial for proper hormone metabolism through the estrobolome
- Calcium: Bone support as estrogen declines
- B vitamins: Energy metabolism and nervous system support
Research shows that adequate protein intake (20-30g per meal) helps regulate ghrelin and leptin—hormones that control hunger and satiety—particularly important during perimenopause when these signals can become disrupted.

Layer 2: Power Butter (1 Tablespoon) – [Click here for the Entry 5 Recipe]
Our hormone-supporting blend delivers:
- Omega-3 fatty acids from chia and flax: Reduce inflammation and support hormone production
- Lignans from flax: Phytoestrogens that help balance estrogen fluctuations
- Magnesium from pumpkin seeds and almonds: Often deficient in perimenopause, crucial for sleep and stress response
- Zinc from pumpkin seeds: Essential for hormone synthesis and immune function
Studies indicate that women with adequate omega-3 intake experience up to 50% fewer hot flashes and improved mood stability during perimenopause.

Layer 3: Chia Jam (1 Tablespoon) – [Click Here for the Entry 6 Recipe]
Natural sweetness with benefits:
- Fiber from chia seeds: Slows sugar absorption and supports estrogen metabolism
- Antioxidants from berries: Combat oxidative stress that increases during hormonal transitions
- Natural sugars: Gentle energy without blood sugar crashes
- Vitamin C: Supports collagen production and immune function
The fiber content helps maintain stable blood glucose levels, reducing the hormone-disrupting effects of sugar spikes that worsen perimenopause symptoms.

Layer 4: Protein Chia Cookie Granola (1/4 Cup) – [Click Here for the Entry 9 Recipe]
Sustained energy and satisfaction:
- Complete protein from hemp seeds: All essential amino acids for hormone synthesis
- Beta-glucan fiber from oats: Cholesterol support and blood sugar stability
- Dark chocolate antioxidants: Flavonoids that support cardiovascular health
- Cinnamon: Natural blood sugar regulation support
This granola provides sustained energy for 3-4 hours compared to typical granolas that cause crashes within an hour.
The Finishing Touches
Pinch of cinnamon: Additional blood sugar support and anti-inflammatory compounds Pinch of sea salt: Mineral balance and flavor enhancement that supports adrenal function

The Hormone-Health Connection
This bowl addresses the most common perimenopause challenges:
Energy Fluctuations:
Balanced macronutrients prevent the blood sugar rollercoaster that causes fatigue and mood swings.
Sleep Disruption:
Magnesium from multiple sources supports better sleep quality and nervous system function.
Bone Health:
Calcium from yogurt, magnesium from nuts and seeds, and vitamin K from various ingredients support bone density as estrogen declines.
Inflammation:
Omega-3s and antioxidants from multiple sources combat the chronic inflammation that often increases during hormonal transitions.
Mood Instability:
Stable blood sugar and adequate protein help regulate neurotransmitter production for better mood balance.
The Series Strategy Revealed
This bowl represents the deeper strategy behind The Chia Diaries: creating a system of hormone-supporting foods that work together seamlessly. Rather than overwhelming you with complicated protocols, we’ve built simple components that combine into powerful meals.
Each entry builds on the previous ones, creating an arsenal of hormone-supporting options that make healthy eating effortless. This bowl proves that supporting your changing body doesn’t require perfection—it requires strategy.
Watch the IG Recipe Reel Here

PB&J Cookie Granola Power Bowl
Ingredients
- 3/4 cup high-protein Greek yogurt
- 1 tablespoon Hormone-Supporting Power Butter
- 1 tablespoon Strawberry Rhubarb Chia Jam
- 1/4 cup Protein Chia Cookie Granola
- Pinch of ground cinnamon warmth and blood sugar support
- Pinch of sea salt mineral balance and flavor enhancement
Instructions
- Create the Base: Spoon Greek yogurt into your favorite bowl, spreading it evenly.
- Add the Power Layer: Dollop the Power Butter on one side of the yogurt.
- Sweet Spot: Add the Chia Jam on the opposite side for beautiful color contrast.
- The Crunch: Sprinkle the Cookie Granola over the center, creating texture variety.
- Final Touches: Dust with cinnamon and add a tiny pinch of sea salt.
- Mix and Enjoy: Stir gently to combine flavors, or eat in layers for different taste experiences.
Notes
Recipe Notes
Customization Options:- No Power Butter? Substitute with 1 tbsp almond butter, tahini, or sunflower seed butter
- No Chia Jam? Use 1/8 cup mashed fresh berries mixed with 1/2 tsp honey
- No Cookie Granola? Try any low-sugar granola or homemade mix of oats, nuts, and seeds
Make-Ahead Tips:
- Pre-portion yogurt in glass containers for grab-and-go convenience
- Store toppings separately and combine when ready to eat
- The Power Butter and Chia Jam keep for weeks, making assembly effortless
Timing Suggestions:
- Morning: Perfect hormone-supporting breakfast that sustains energy for hours
- Post-workout: Ideal protein and carb combination for recovery
- Afternoon snack: Prevents energy crashes and late-day cravings
The Nutritional Powerhouse Numbers
Per Complete Bowl:- Protein: 30g+ (optimal for hormone synthesis)
- Healthy Fats: 10g (hormone production support)
- Fiber: 13g (estrogen metabolism and blood sugar stability)
- Omega-3s: 2.5-3g (inflammation reduction)
- Calories: 280 (with recipes used)
Take Your Hormone Support to the Next Level
If you’re ready to go deeper with your hormone support journey, I’ve created comprehensive programs designed specifically for women like you:
21-Day Gut Reset for Hormones – A done-for-you program that targets the gut-hormone connection, helping you reduce bloating, improve digestion, and naturally balance your hormones in just 3 weeks. Click Here to Join
Eat with Ease for Hormonal Harmony – My comprehensive 3-month program that takes the guesswork out of eating for hormone balance. Get meal plans, recipes, shopping lists, and expert guidance to transform how you feel every single day.
Both programs are designed to fit into your real life—no complicated meal prep or ingredients you can’t pronounce. Just simple, science-backed nutrition that actually works. Not sure what’s the best fit? Book a 15-Minute Complimentary Discovery Call Today

While nutrition plays a supportive role in hormone health, every woman’s journey through perimenopause and menopause is unique. The information in this post is for educational purposes and is not intended to replace professional medical advice. Always consult with your healthcare practitioner before making significant dietary changes or if you’re experiencing concerning symptoms during your hormonal transition.
References
- Vuksan, V., et al. “Reduction in postprandial glucose excursion and prolongation of satiety: possible explanation of the long-term effects of whole grain Salba (Salvia Hispanica L.).” European Journal of Clinical Nutrition 64.4 (2010): 436-438.
- Rodriguez-Leyva, D., et al. “The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid.” Canadian Journal of Cardiology 26.9 (2010): 489-496.
- Thompson, L.U., et al. “Biological effects of dietary flaxseed in patients with breast cancer.” Breast Cancer Research and Treatment 64.1 (2000): 187-194.
- Freeman, M. P., et al. “Omega-3 fatty acids and supportive psychotherapy for perinatal depression.” American Journal of Psychiatry 167.10 (2010): 1203-1210.
- Prasad, S., et al. “Chia seed supplementation and its effects on metabolic syndrome components: a systematic review.” Nutrients 12.7 (2020): 2176.
- Basu, A., et al. “Berries: emerging impact on cardiovascular health.” Nutrition Reviews 68.3 (2010): 168-177.
- Davis, S.R., et al. “Understanding weight gain at menopause.” Climacteric 15.5 (2012): 419-429.
- Mauvais-Jarvis, F. “The role of estrogen in insulin resistance.” The American Journal of Pathology 191.9 (2021): 1490-1498.
Entry 15 continues our Chia Diaries journey, proving that hormone-supporting nutrition can be as simple as reaching for the right combination of ingredients. Because the best diet is the one you can actually follow—and enjoy.