Protein-Packed Breakfast Burrito
A balanced breakfast burrito featuring cottage cheese, egg, and egg white for sustained energy and hormone support. Gluten-free and rich in protein to aid weight management.
Prep
10 min
Cook
0 min
Total
10 min
Makes about
1 serving
Created together. Shared with you.
Made by Meg + Lila
Meg 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 HealthTrigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
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
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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Prepare ingredients ahead for a quick breakfast on busy mornings.
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: Crack the egg and separate the egg…
- 01
Crack the egg and separate the egg…
Crack the egg and separate the egg white.
Tap card to mark done - 02
Scramble the whole egg and egg white…
In a non-stick pan, scramble the whole egg and egg white together until cooked through.
Look for: cooked through
Tap card to mark done - 03
Warm a gluten-free tortilla briefly in the…
Warm a gluten-free tortilla briefly in the pan.
Tap card to mark done - 04
Spread cottage cheese evenly over the tortilla
Spread cottage cheese evenly over the tortilla.
Tap card to mark done - 05
Add the scrambled eggs on top of…
Add the scrambled eggs on top of the cottage cheese.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Roll the tortilla tightly to form a…
Roll the tortilla tightly to form a burrito.
Tap card to mark done - 07
Serve warm
Serve warm.
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.
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.