Greek Yogurt Bowl and Poached Egg Toast
A high-protein breakfast pairing creamy Greek yogurt with berries alongside a warm egg served over toasted sprouted grain bread. Satisfying, fresh, and designed without any added sugar.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Gianna + Lila
Gianna 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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
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
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Knife and cutting board
Time saver
Prep the yogurt bowl ahead of time if you are in a rush and simply cook the egg fresh.
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 2 cups (475ml) of water in…
- 01
Heat 2 cups (475ml) of water in…
Heat 2 cups (475ml) of water in a small saucepan over medium-high heat until gently simmering, then add 1 tsp of apple cider vinegar.
Look for: gently simmering, then add 1 tsp of apple cider vinegar
Tap card to mark done - 02
Crack 1 egg into a small ramekin
Crack 1 egg into a small ramekin, gently slide it into the simmering water, and cook for 3 minutes until the egg white is set but the yolk remains soft.
Look for: the egg white is set but the yolk remains soft
Tap card to mark done - 03
Toast 1 slice of sprouted grain bread…
Toast 1 slice of sprouted grain bread in a toaster for 2 minutes until lightly browned and crisp.
Look for: lightly browned and crisp
Tap card to mark done - 04
Remove the poached egg with a slotted…
Remove the poached egg with a slotted spoon and place it directly onto the warm toast, seasoning with 1 pinch of salt.
Tap card to mark done - 05
Add 0
In a serving bowl, add 0.75 cups of plain low-fat Greek yogurt, then top with 0.5 cups of fresh blueberries and 1 tbsp of chia seeds.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Serve the yogurt bowl alongside the warm…
Serve the yogurt bowl alongside the warm egg toast immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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