Simple Egg and Jam Toast with Banana
A light, quick-digesting breakfast featuring soft-scrambled egg on gluten-free toast with sweet strawberry jam and a ripe banana for fast-acting run fuel. Designed to be gentle on your stomach before an 8-mile run.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Bethany + Lila
Bethany created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl · Knife and cutting board
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Heat a small non-stick pan over medium-low…
- 01
Heat a small non-stick pan over medium-low…
Heat a small non-stick pan over medium-low heat.
Tap card to mark done - 02
Whisk the egg until completely smooth and…
In a small bowl, whisk the egg until completely smooth and uniform in color.
Look for: completely smooth and uniform in color
Tap card to mark done - 03
Pour the whisked egg into the heated…
Pour the whisked egg into the heated dry pan and cook, stirring gently with a spatula, until soft curds form and the egg is just set but still moist, about 2 minutes.
Look for: soft curds form and the egg is just set but still moist
Tap card to mark done - 04
Toast the gluten-free bread slice until crisp…
Toast the gluten-free bread slice until crisp and lightly golden.
Look for: crisp and lightly golden
Tap card to mark done - 05
Spread the low-sugar strawberry jam evenly over…
Spread the low-sugar strawberry jam evenly over the warm toasted bread.
Tap card to mark done - 06
Top the jam-spread toast with the soft-scrambled…
Top the jam-spread toast with the soft-scrambled egg.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Peel the banana and slice it or…
Peel the banana and slice it or serve it whole alongside the egg toast. Enjoy with a glass of water to ensure hydration before your run.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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