Post Workout Cheddar and Egg White Scramble
A fluffy egg and egg white scramble topped with melted sharp cheddar cheese, served with fresh blueberries. Ready in under 10 minutes with over 30 grams of protein and no added sugar.
Prep
3 min
Cook
5 min
Total
8 min
Makes
1 serving
Created together. Shared with you.
Made by Sarah + Lila
Sarah 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
Comfortably 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
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
3 min
Cook
5 min
Total
8 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk
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: Whisk together the large egg and egg…
- 01
Whisk together the large egg and egg…
In a medium bowl, whisk together the large egg and egg whites until completely combined and frothy.
Look for: completely combined and frothy
Tap card to mark done - 02
Heat a non-stick skillet over medium-low heat…
Heat a non-stick skillet over medium-low heat and coat with olive oil spray.
Tap card to mark done - 03
Pour the egg mixture into the heated…
Pour the egg mixture into the heated pan. Let it sit for 20 seconds, then gently push the eggs around with a spatula to form soft curds.
Tap card to mark done - 04
Cook for 2 to 3 minutes until…
Cook for 2 to 3 minutes until the eggs are cooked through but still moist.
Look for: the eggs are cooked through but still moist
Tap card to mark done - 05
Sprinkle the shredded raw cheddar cheese evenly…
Sprinkle the shredded raw cheddar cheese evenly over the top of the eggs, remove from heat, and cover for 1 minute until the cheese is melted.
Look for: the cheese is melted
Tap card to mark done - 06
Plate the eggs and serve alongside fresh…
Plate the eggs and serve alongside fresh blueberries.
Ready when: everything is assembled and ready to enjoy
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