Protein Boosted Cinnamon French Toast
A protein-rich twist on classic French toast, using whole-wheat bread soaked in a rich egg-and-egg-white mixture, paired with a creamy dollop of Greek yogurt.
Prep
10 min
Cook
8 min
Total
18 min
Makes
1 serving
Created together. Shared with you.
Made by Maria + Lila
Maria 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
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
A steadier pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
8 min
Total
18 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk
Time saver
Store any leftovers in a sealed container in the refrigerator for up to 2 days; reheat in a toaster to maintain a crisp texture.
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: Whisk the large egg
- 01
Whisk the large egg
Whisk the large egg, egg white, unsweetened almond milk, ground cinnamon, and vanilla extract together in a shallow wide-set bowl until the mixture is uniform and slightly frothy.
Look for: the mixture is uniform and slightly frothy
Tap card to mark done - 02
Submerge the slices of whole-wheat bread in…
Submerge the slices of whole-wheat bread in the egg mixture for about 30 seconds on each side, allowing the bread to absorb all the liquid.
Tap card to mark done - 03
Heat the unsalted butter in a non-stick…
Heat the unsalted butter in a non-stick skillet over medium heat until it melts and begins to bubble gently.
Look for: it melts and begins to bubble gently
Tap card to mark done - 04
Place the soaked bread into the hot…
Place the soaked bread into the hot skillet and cook for 3 to 4 minutes on the first side, or until golden brown, then flip and cook for another 3 minutes on the other side.
Look for: golden brown, then flip and cook for another 3 minutes on the other side
Tap card to mark done - 05
Transfer the cooked French toast to a…
Transfer the cooked French toast to a plate and serve warm topped with the plain Greek yogurt.
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.