Protein-Packed Lentil and Quinoa Breakfast Tacos
Warm soft corn tortillas stuffed with fluffy scrambled eggs, warm lentils, quinoa, and creamy avocado. Packed with clean protein and plant fiber to kickstart your morning without added sugar.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Daniela + Lila
Daniela 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
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Mixing bowl
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 7 steps complete
Next: Heat a small nonstick skillet over medium…
- 01
Heat a small nonstick skillet over medium…
Heat a small nonstick skillet over medium heat at 350°F (175°C) and add 1 tsp olive oil.
Tap card to mark done - 02
Add cooked green lentils
Add cooked green lentils, cooked quinoa, and ground cumin to the skillet, stirring for 2 to 3 minutes until warm and fragrant.
Look for: warm and fragrant
Tap card to mark done - 03
Push the lentil and quinoa mixture to…
Push the lentil and quinoa mixture to one side of the pan or transfer to a small bowl.
Tap card to mark done - 04
Crack eggs into the skillet
Crack eggs into the skillet, whisking gently with a spatula until soft, fluffy curds form, about 1 to 2 minutes.
Look for: soft, fluffy curds form
Tap card to mark done - 05
Warm soft corn tortillas directly in a…
Warm soft corn tortillas directly in a dry skillet or microwave for 15 seconds until pliable.
Look for: pliable
Tap card to mark done - 06
Divide warm lentil mixture and scrambled eggs…
Divide warm lentil mixture and scrambled eggs evenly between the two corn tortillas.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Top with sliced avocado and fresh cilantro…
Top with sliced avocado and fresh cilantro before serving.
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.