Creamy Egg White and Banana Oatmeal Bowl
A warm, velvety bowl of oats whisked with egg whites for high-quality protein, topped with sliced banana and crunchy pumpkin seeds.
Prep
3 min
Cook
6 min
Total
9 min
Makes
1 serving
Created together. Shared with you.
Made by Maria + Lila
Maria 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
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
Comfort before bed
Finish the evening satisfied, not stuffed
A well-portioned evening meal can help you avoid going to bed hungry. Notice which timing and portion feel most comfortable for you.
Notice: dinner timing + comfort
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
3 min
Cook
6 min
Total
9 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan
Time saver
Store any leftovers in an airtight glass container in the refrigerator for up to 2 days; reheat on the stove with a splash of milk.
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 6 steps complete
Next: Place a small saucepan over medium heat…
- 01
Place a small saucepan over medium heat…
Place a small saucepan over medium heat on the stove. Add the milk and rolled oats, stirring to combine.
Tap card to mark done - 02
Bring the mixture to a gentle simmer
Bring the mixture to a gentle simmer, which takes about 3 to 4 minutes. Stir frequently to prevent the oats from sticking to the bottom of the pan.
Allow: 3 to 4 minutes
Tap card to mark done - 03
Reduce heat to low
Reduce heat to low. Whisking continuously, slowly pour in the liquid egg whites. Keep whisking rapidly for 1 to 2 minutes so the egg whites blend seamlessly into the oats without scrambling, creating a thick and velvety texture.
Allow: 1 to 2 minutes
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Remove the saucepan from the heat once…
Remove the saucepan from the heat once the oatmeal is hot, thick, and creamy.
Tap card to mark done - 05
Transfer the warm oatmeal into a breakfast…
Transfer the warm oatmeal into a breakfast bowl.
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Top with sliced banana and crunchy pumpkin…
Top with sliced banana and crunchy pumpkin seeds right before serving.
Ready when: everything is assembled and ready to enjoy
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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.