Balanced Egg and Tomato Toast
A simple, protein-rich breakfast featuring a whole egg and egg whites with blistered grape tomatoes on whole-grain toast.
Prep
5 min
Cook
7 min
Total
12 min
Makes about
1 serving
Created together. Shared with you.
Made by Kat + Lila
Kat 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
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
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
5 min
Cook
7 min
Total
12 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · 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 6 steps complete
Next: Heat a small non-stick skillet over medium…
- 01
Heat a small non-stick skillet over medium…
Heat a small non-stick skillet over medium heat. Add a small amount of butter or cooking spray if desired.
Tap card to mark done - 02
Add the grape tomatoes to the skillet…
Add the grape tomatoes to the skillet and cook for 2-3 minutes until they begin to soften and the skins slightly blister.
Look for: they begin to soften and the skins slightly blister
Tap card to mark done - 03
Whisk together the egg and egg whites
In a small bowl, whisk together the egg and egg whites. Pour the mixture into the skillet with the tomatoes.
Tap card to mark done - 04
Gently scramble the eggs with the tomatoes…
Gently scramble the eggs with the tomatoes until just set, about 2-3 minutes.
Look for: just set
Tap card to mark done - 05
Toast the bread until golden brown
While the eggs cook, toast the bread until golden brown. Spread the butter evenly over the warm toast.
Look for: golden brown
Tap card to mark done - 06
Top the buttered toast with the scrambled…
Top the buttered toast with the scrambled egg and tomato mixture. Season with a pinch of salt and pepper if desired.
Ready when: everything is assembled and ready to enjoy
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