Three-Egg Breakfast Plate with Sliced Turkey and Avocado Spinach
Sunny-side fried eggs served alongside lean turkey breast, wilted baby spinach, and fresh avocado. A quick, high-protein morning meal crafted without added sugar to maintain steady energy.
Prep
5 min
Cook
8 min
Total
13 min
Makes
1 serving
Created together. Shared with you.
Made by Daniela + Lila
Daniela 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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
8 min
Total
13 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Store leftover cooked turkey in a sealed container in the refrigerator for up to 3 days.
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: Place a medium non-stick skillet over medium…
- 01
Place a medium non-stick skillet over medium…
Place a medium non-stick skillet over medium heat and add 1 tsp (5 ml) olive oil, warming for 1 minute until shimmering.
Look for: shimmering
Tap card to mark done - 02
Add 1 cup (30 g) fresh spinach…
Add 1 cup (30 g) fresh spinach and 0.5 cup (75 g) halved cherry tomatoes to the skillet; sauté for 2 minutes until the spinach wilts and tomatoes soften slightly, then transfer them to a plate.
Look for: the spinach wilts and tomatoes soften slightly, then transfer them to a plate
Tap card to mark done - 03
Return the skillet to medium-low heat
Return the skillet to medium-low heat. Crack 3 large eggs gently into the pan, spacing them apart.
Tap card to mark done - 04
Cook the eggs undisturbed for 3 to…
Cook the eggs undisturbed for 3 to 4 minutes until the whites are set and opaque while yolks remain runny (or cover with a lid for 2 minutes if you prefer firmer yolks).
Look for: the whites are set and opaque while yolks remain runny (or cover with a lid for 2 minutes if you prefer firmer yolks)
Tap card to mark done - 05
Warm 80 g of sliced turkey breast…
While eggs cook, warm 80 g of sliced turkey breast in a small pan or microwave for 30 seconds until heated through.
Look for: heated through
Tap card to mark done - 06
Slide the fried eggs onto the plate…
Slide the fried eggs onto the plate next to the wilted spinach, tomatoes, warmed turkey breast, and 0.5 sliced avocado.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Serve immediately while hot
Serve immediately while hot.
Ready when: everything is assembled and ready to enjoy
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