Avocado And Egg Sourdough Toast
Creamy mashed avocado topped with a perfectly cooked egg on toasted gluten-free sourdough.
Prep
5 min
Cook
5 min
Total
10 min
Makes about
1 serving
Created together. Shared with you.
Made by Nayiri + Lila
Nayiri 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
Everyday nourishment
One less thing to overthink
When your cycle feels unpredictable, a straightforward, balanced meal is a useful piece of routine you can control.
Notice: energy + meal rhythm
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
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
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 5 steps complete
Next: Toast the gluten-free sourdough bread until golden…
- 01
Toast the gluten-free sourdough bread until golden…
Toast the gluten-free sourdough bread until golden and crisp.
Look for: golden and crisp
Tap card to mark done - 02
Mash the avocado with a squeeze of…
In a small bowl, mash the avocado with a squeeze of lime juice and a pinch of red pepper flakes.
Tap card to mark done - 03
Heat a small non-stick skillet over medium…
Heat a small non-stick skillet over medium heat with a drizzle of olive oil. Crack the egg into the pan and cook to your preference (fried, poached, or scrambled).
Tap card to mark done - 04
Spread the mashed avocado evenly over the…
Spread the mashed avocado evenly over the toast.
Tap card to mark done - 05
Top with the cooked egg and season…
Top with the cooked egg and season with a little more red pepper flakes if desired.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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Your symptoms change. Your plan should too.
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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.