Fried Egg On Ezekiel Toast With Coffee
A balanced, high-fiber breakfast featuring sprouted grain toast, a protein-rich egg, and a side of antioxidant-rich coffee.
Prep
5 min
Cook
2 min
Total
7 min
Makes about
1 serving
Created together. Shared with you.
Made by Kate + Lila
Kate 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
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
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
2 min
Total
7 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
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 Ezekiel bread until golden brown…
- 01
Toast the Ezekiel bread until golden brown…
Toast the Ezekiel bread until golden brown and crisp.
Look for: golden brown and crisp
Tap card to mark done - 02
Heat a small non-stick skillet over medium…
While the bread toasts, heat a small non-stick skillet over medium heat with a light coating of olive oil.
Tap card to mark done - 03
Crack the egg into the skillet and…
Crack the egg into the skillet and cook until the white is set but the yolk is still runny (about 2-3 minutes), or to your preference.
Look for: the white is set but the yolk is still runny (about 2-3 minutes), or to your preference
Tap card to mark done - 04
Place the fried egg on top of…
Place the fried egg on top of the toasted bread.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Brew your coffee and serve alongside the…
Brew your coffee and serve alongside the toast.
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.