Quick Pre-Run Egg and Banana Toast
A simple, low-fiber, low-fat breakfast featuring warm gluten-free toast, a soft-scrambled egg, and a ripe banana for fast-acting fuel.
Prep
5 min
Cook
3 min
Total
8 min
Makes
1 serving
Created together. Shared with you.
Made by Bethany + Lila
Bethany 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
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
3 min
Total
8 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl · 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 the gluten-free bread slices in a…
- 01
Place the gluten-free bread slices in a…
Place the gluten-free bread slices in a toaster and toast until lightly golden and crisp.
Look for: lightly golden and crisp
Tap card to mark done - 02
Lightly brush a small non-stick skillet with…
Lightly brush a small non-stick skillet with the olive oil and place it over medium-low heat.
Tap card to mark done - 03
Whisk the large egg in a small…
Whisk the large egg in a small bowl until smooth. Pour into the warm skillet.
Look for: smooth
Tap card to mark done - 04
Stir continuously with a spatula for 1…
Stir continuously with a spatula for 1 to 2 minutes until soft, delicate curds form and the egg is just set.
Look for: soft, delicate curds form and the egg is just set
Tap card to mark done - 05
Spoon the scrambled egg onto the warm…
Spoon the scrambled egg onto the warm toast. Peel the ripe banana and slice or serve whole on the side.
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.
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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.