High Protein Lentil and Egg Breakfast Bowl
A savory, protein-forward morning bowl combining fiber-rich lentils, wilted spinach, and warm soft-cooked eggs. Perfect for prep-ahead mornings to keep your energy stable on long shift days.
Prep
5 min
Cook
15 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Jill + Lila
Jill 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 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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
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
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
15 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Colander
Time saver
Batch Prep: Cook a double or triple batch of lentils during your day off and store them in the fridge. On busy 12-hour shift mornings, you only need to reheat the lentils, wilt the spinach, and add your eggs.
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 7 steps complete
Next: Rinse the brown lentils thoroughly in a…
- 01
Rinse the brown lentils thoroughly in a…
Rinse the brown lentils thoroughly in a fine-mesh strainer under cold running water.
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Combine the brown lentils with 1 cup…
In a small saucepan, combine the brown lentils with 1 cup (240ml) of water. Bring to a boil over high heat, then reduce the heat to low, cover, and let simmer for 15 to 20 minutes until the lentils are tender but not mushy. Drain any excess liquid.
Look for: the lentils are tender but not mushy
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Heat the olive oil in a medium…
While the lentils simmer, heat the olive oil in a medium skillet over medium heat.
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Add the cherry tomatoes to the skillet…
Add the cherry tomatoes to the skillet and cook for 3 to 4 minutes until they begin to soften and blister slightly.
Look for: they begin to soften and blister slightly
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Toss in the spinach and cook for…
Toss in the spinach and cook for 1 to 2 minutes until just wilted. Remove the vegetables from the heat and set aside.
Look for: just wilted
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Fill a small saucepan with about 2…
Fill a small saucepan with about 2 inches (5cm) of water and bring to a gentle simmer. Crack the eggs into the water to poach for 3 minutes for a soft runny yolk, or boil them in their shells for 6 minutes, then peel and halve.
Allow: 3 minutes
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Assemble your bowl by placing the warm…
Assemble your bowl by placing the warm cooked lentils at the base. Top with the sautéed spinach, blistered cherry tomatoes, and the prepared eggs. Season with sea salt before serving.
Ready when: everything is assembled and ready to enjoy
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