Sourdough Toast With Soft Boiled Eggs
Crispy white sourdough bread topped with perfectly boiled eggs for a simple, protein-rich start to your day.
Prep
5 min
Cook
7 min
Total
12 min
Makes about
1 serving
Created together. Shared with you.
Made by Amina + Lila
Amina 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 HealthComfortably 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
Steadier 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
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
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
7 min
Total
12 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · 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 5 steps complete
Next: Place eggs in a small saucepan and…
- 01
Place eggs in a small saucepan and…
Place eggs in a small saucepan and cover with cold water by 1 inch (2.5cm).
Tap card to mark done - 02
Bring to a boil
Bring to a boil, then immediately remove from heat, cover, and let sit for 6-7 minutes for a jammy yolk, or 9-10 minutes for a hard yolk.
Allow: 6-7 minutes
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Toast the sourdough bread until golden brown
While eggs are cooking, toast the sourdough bread until golden brown.
Look for: golden brown
Tap card to mark done - 04
Transfer eggs to an ice bath for…
Transfer eggs to an ice bath for 2 minutes, then gently peel.
Allow: 2 minutes
Tap card to mark done - 05
Slice the eggs and place them on…
Slice the eggs and place them on top of the toast. Season with a pinch of salt and pepper if desired.
Ready when: everything is assembled and ready to enjoy
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Your symptoms change. Your plan should too.
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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.