Avocado Toast with Egg for Hormonal Balance
A simple, nutrient-rich meal combining healthy fats and protein to support hormonal balance and reduce inflammation during perimenopause.
Prep
5 min
Cook
5 min
Total
10 min
Makes about
1 serving
Created together. Shared with you.
Made by Jordan + Lila
Jordan 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 HealthEveryday nourishment
A simple win you can notice for yourself
A clear, satisfying meal can make feeding yourself well feel easier. Notice your energy, fullness and comfort afterward.
Track: energy + comfort
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
Mixing bowl · Knife and cutting board
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 8 steps complete
Next: Toast the gluten-free bread slice until golden…
- 01
Toast the gluten-free bread slice until golden…
Toast the gluten-free bread slice until golden and crisp.
Look for: golden and crisp
Tap card to mark done - 02
Mash the avocado with a pinch of…
In a small bowl, mash the avocado with a pinch of salt and pepper.
Tap card to mark done - 03
Heat olive oil in a non-stick pan…
Heat olive oil in a non-stick pan over medium heat.
Tap card to mark done - 04
Fry the egg sunny-side up or to…
Fry the egg sunny-side up or to your preference.
Tap card to mark done - 05
Spread the mashed avocado evenly over the…
Spread the mashed avocado evenly over the toasted bread.
Tap card to mark done - 06
Place the cooked egg on top
Place the cooked egg on top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Sprinkle with chili flakes or fresh herbs…
Sprinkle with chili flakes or fresh herbs if desired.
Tap card to mark done - 08
Serve immediately
Serve immediately.
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.