Smoked Salmon and Avocado Breakfast Bowl
A savory, nutrient-packed breakfast bowl featuring smoked salmon, creamy avocado, and eggs over wilted spinach. Rich in healthy fats and high-quality protein to start your day strong.
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 HealthLow 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
Brain fog
Add the missing context
Sleep, stress, meals and symptoms overlap. Seeing them together is more useful than crediting one ingredient.
Track: focus + previous night
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 10-minute game plan
Gather everything first, then tap ingredients and steps as you go.
Equipment
Large skillet · Knife and cutting board
Time saver
Pre-wash your spinach and store it with a dry paper towel in the container to absorb moisture and keep it fresh for longer.
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 6 steps complete
Next: Heat a drizzle of olive oil or…
- 01
Heat a drizzle of olive oil or…
Heat a drizzle of olive oil or a small pat of butter in a skillet over medium heat.
Tap card to mark done - 02
Add the fresh spinach and a pinch…
Add the fresh spinach and a pinch of salt to the skillet, cooking for about 1 to 2 minutes until just wilted. Transfer the greens to your serving bowl.
Tap card to mark done - 03
Wipe the skillet clean
Wipe the skillet clean, add a touch more olive oil, and cook the eggs to your preference, whether gently scrambled or fried sunny-side up.
Tap card to mark done - 04
Place the cooked eggs over the bed…
Place the cooked eggs over the bed of wilted spinach.
Tap card to mark done - 05
Slice the avocado and arrange it in…
Slice the avocado and arrange it in the bowl alongside the smoked salmon.
Tap card to mark done - 06
Finish with a fresh squeeze of lemon…
Finish with a fresh squeeze of lemon juice and a crack of black pepper over the top before serving.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
You can use cold-smoked salmon (lox)…
You can use cold-smoked salmon (lox) for a silky texture, or hot-smoked salmon if you prefer a flakier, fully cooked bite.
Pre-wash your spinach and store it…
Pre-wash your spinach and store it with a dry paper towel in the container to absorb moisture and keep it fresh for longer.
If you want a bit of…
If you want a bit of crunch, sprinkle everything bagel seasoning or toasted pumpkin seeds over the avocado.
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.