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
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.