Avocado and Three-Egg Sourdough Toast
A hearty, hormone-supporting breakfast featuring creamy avocado and blistered cherry tomatoes on crisp sourdough. Finished with perfectly cooked eggs for a protein-packed start to your day.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthSkin changes
Look beyond one ingredient
Hydration, overall nutrition and health context matter more than crediting a single food or supplement.
Track: skin changes + routine
Low energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Appetite changes
Notice patterns without judgment
One meal does not determine body weight. Look at fullness, energy and repeatable eating patterns over time instead.
Track: fullness + meal rhythm
Fatigue
Separate a pattern from one day
Notice energy alongside sleep, meals and symptoms across several days. Ongoing fatigue deserves a clinical conversation.
Track: energy + previous night
Before you start
Your 13-minute game plan
Gather everything first, then tap ingredients and steps as you go.
Equipment
Large skillet · Knife and cutting board
Time saver
Prep ahead: If you are extremely short on time in the mornings, you can hard-boil the eggs the night before and slice them over the avocado toast instead of cooking them fresh.
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
From Your Pantry
Cook along
One clear step at a time
0 of 5 steps complete
Next: Toast the sourdough bread slices until golden…
- 01
Toast the sourdough bread slices until golden…
Toast the sourdough bread slices until golden brown and crisp.
Tap card to mark done - 02
Heat a splash of olive oil in…
Heat a splash of olive oil in a skillet over medium heat. Add the halved cherry tomatoes and a pinch of salt, cooking until they begin to blister and soften, about 3 to 4 minutes.
Tap card to mark done - 03
Push the tomatoes to one side of…
Push the tomatoes to one side of the skillet. Crack the eggs into the empty space and cook them to your preference, either fried or softly scrambled.
Tap card to mark done - 04
While the eggs cook
While the eggs cook, mash the avocado evenly across the warm sourdough toast.
Tap card to mark done - 05
Top the avocado toast with the cooked…
Top the avocado toast with the cooked eggs and blistered tomatoes. Season generously with black pepper, a pinch of flaky sea salt, and a dash of red pepper flakes if you like a little heat.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
Bread matters
Bread matters: Look for genuine sourdough from a bakery if possible. The natural fermentation process makes the gluten easier to digest and provides a gentler blood sugar response.
Boost the crunch
Boost the crunch: Sprinkle a teaspoon of pumpkin or hemp seeds on top before eating for an extra boost of skin-loving zinc and omega-3s.
Prep ahead
Prep ahead: If you are extremely short on time in the mornings, you can hard-boil the eggs the night before and slice them over the avocado toast instead of cooking them fresh.
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.