Hormone Balancing Egg And Avocado Sandwich
A protein-rich egg sandwich served on sprouted grain bread with creamy avocado and anti-inflammatory greens.
Prep
5 min
Cook
5 min
Total
10 min
Makes about
1 serving
Created together. Shared with you.
Made by Catchabeen + Lila
Catchabeen 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
Trigger-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
Evening comfort
Head toward bedtime properly fed
A satisfying evening meal can make the night feel simpler. Notice whether the portion and timing fit comfortably into your sleep routine.
Notice: timing + overnight comfort
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Before you start
Know the plan before you begin
Set your servings, gather everything, then tap ingredients and steps as you go.
Prep
5 min
Cook
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · 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
One clear step at a time
0 of 8 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. Lightly grease with a tiny amount of olive oil if needed.
Tap card to mark done - 02
Crack the egg into the skillet and…
Crack the egg into the skillet and cook to your preference (fried or scrambled).
Tap card to mark done - 03
Toast the sprouted grain bread until golden…
While the egg is cooking, toast the sprouted grain bread until golden brown.
Look for: golden brown
Tap card to mark done - 04
Mash the avocado with a squeeze of…
In a small bowl, mash the avocado with a squeeze of lime and a pinch of salt.
Tap card to mark done - 05
Spread the mashed avocado onto one slice…
Spread the mashed avocado onto one slice of toast.
Tap card to mark done - 06
Layer the fresh spinach or arugula on…
Layer the fresh spinach or arugula on top of the avocado.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Place the cooked egg over the greens…
Place the cooked egg over the greens and top with the second slice of toast.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Serve warm
Serve warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
The nutrition underneath
Why this bowl holds together
Bread Choice
Bread Choice: Sprouted grain bread (like Ezekiel) is lower on the glycemic index and higher in fiber, helping to prevent the blood sugar spikes that contribute to anxiety and irritability.
Add Flavor
Add Flavor: Sprinkle a little nutritional yeast or red pepper flakes for extra B vitamins and a metabolic boost without adding sugar.
Greens
Greens: Spinach is excellent for iron and magnesium, both of which support energy levels and reduce night sweats.
Cooked by the community
Made it? Help the next woman.
Share what worked, what you changed, or the one thing you wish you had known before starting. Practical notes make this recipe better for everyone.
Community verdict
Be the first
0 reviews
No published reviews yet
If you make this one, your practical note could be exactly what helps the next cook start with confidence.
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.