Buttered Sourdough Toast with Scrambled Eggs and Chocolate Protein Shake
Warm buttered sourdough toast served alongside soft scrambled eggs and a rich chocolate chia protein shake. A fast, satisfying breakfast packed with over 40 grams of protein to start your morning strong.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Mendy + Lila
Mendy 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
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender · 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 9 steps complete
Next: Place 1 cup (240ml) unsweetened almond milk
- 01
Place 1 cup (240ml) unsweetened almond milk
Place 1 cup (240ml) unsweetened almond milk, 30g chocolate protein powder, and 1 tbsp chia seeds into a blender or shaker bottle.
Tap card to mark done - 02
Blend on high speed for 30 seconds…
Blend on high speed for 30 seconds or shake vigorously for 45 seconds until smooth, then set aside so the chia seeds can hydrate slightly.
Look for: smooth, then set aside so the chia seeds can hydrate slightly
Tap card to mark done - 03
Heat a nonstick skillet over medium-low heat…
Heat a nonstick skillet over medium-low heat at 300°F (150°C).
Tap card to mark done - 04
Crack 2 eggs into a small bowl…
Crack 2 eggs into a small bowl and whisk thoroughly with a fork until uniform in color.
Look for: uniform in color
Tap card to mark done - 05
Toast 1 sourdough bread slice in a…
Toast 1 sourdough bread slice in a toaster for 2 to 3 minutes until light golden brown.
Look for: light golden brown
Tap card to mark done - 06
Pour the whisked eggs into the warm…
Pour the whisked eggs into the warm nonstick skillet and let them sit undisturbed for 10 seconds until edges begin to set.
Look for: edges begin to set
Tap card to mark done - 07
Gently sweep a spatula across the pan…
Gently sweep a spatula across the pan to form soft curds, cooking for 1 to 2 minutes until just cooked through but still moist.
Look for: just cooked through but still moist
Tap card to mark done - 08
Spread 1 tsp butter evenly over the…
Spread 1 tsp butter evenly over the warm sourdough toast.
Tap card to mark done - 09
Plate the buttered toast with the scrambled…
Plate the buttered toast with the scrambled eggs alongside the poured chocolate protein shake and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
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.