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.
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
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 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
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
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
Instructions
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.
Look for: just wilted
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.
Ready when: everything is assembled and ready to enjoy
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.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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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.