Smoked Salmon and Smashed Avocado Toast
A nourishing breakfast featuring omega-rich smoked salmon and creamy avocado. Served over crispy sourdough with fresh dill for a delicious, brain-boosting start to your day.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
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
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
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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + 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
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
From Your Pantry
Cook along
Instructions
0 of 4 steps complete
Next: Toast the sourdough slices until golden and…
- 01
Toast the sourdough slices until golden and…
Toast the sourdough slices until golden and crisp.
Look for: golden and crisp
Tap card to mark done - 02
Scoop the avocado directly onto the warm…
Scoop the avocado directly onto the warm toast. Use a fork to mash it into an even layer, then sprinkle lightly with a pinch of coarse sea salt and cracked black pepper.
Tap card to mark done - 03
Drape the smoked salmon generously over the…
Drape the smoked salmon generously over the mashed avocado.
Tap card to mark done - 04
Tear the fresh dill sprigs and scatter…
Tear the fresh dill sprigs and scatter them over the top. Finish with a very light drizzle of extra virgin olive oil if desired.
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.