Pre-Run Gluten-Free Toast and Egg Whites
A simple pre-run toast spread lightly with peanut butter and jelly, paired with fluffy scrambled egg whites. Designed for easy digestion and quick energy before your 6-mile run.
Prep
3 min
Cook
3 min
Total
6 min
Makes
1 serving
Created together. Shared with you.
Made by Jen + Lila
Jen 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
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
3 min
Cook
3 min
Total
6 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · 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 6 steps complete
Next: Heat a small non-stick skillet over medium-low…
- 01
Heat a small non-stick skillet over medium-low…
Heat a small non-stick skillet over medium-low heat at 300°F (150°C).
Tap card to mark done - 02
Pour 0
Pour 0.33 cup of egg whites into the skillet and cook for 2 to 3 minutes, stirring gently with a spatula until set into soft curds.
Look for: set into soft curds
Tap card to mark done - 03
Toast 2 slices of gluten-free bread in…
Toast 2 slices of gluten-free bread in a toaster for 2 minutes until lightly crisp.
Look for: lightly crisp
Tap card to mark done - 04
Spread 1 tbsp of peanut butter evenly…
Spread 1 tbsp of peanut butter evenly over one slice of toast.
Tap card to mark done - 05
Spread 1 tbsp of jelly evenly over…
Spread 1 tbsp of jelly evenly over the second slice of toast.
Tap card to mark done - 06
Plate the toast alongside the warm egg…
Plate the toast alongside the warm egg whites and enjoy immediately.
Ready when: everything is assembled and ready to enjoy
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