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.
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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
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Sprinkle with chili flakes or fresh herbs…
Sprinkle with chili flakes or fresh herbs if desired.
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Serve immediately
Serve immediately.
Ready when: everything is assembled and ready to enjoy
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