Supports: protein + B vitamins support energy when estrogen and progesterone are lowest

Serves: 1
Total Time: 10 minutes

• Nonstick skillet
• silicone spatula
• small bowl
• Toaster

• 2 large eggs
• 1 tbsp whole milk (or unsweetened almond milk)
• 1 tsp unsalted butter
• Pinch sea salt
• 1 slice thick sourdough bread
• ¼ ripe avocado, sliced

1. Crack eggs into bowl. Add milk and pinch of salt. Whisk until completely smooth and slightly frothy (about 30 seconds).
2. Heat nonstick skillet over low heat. Add butter and allow to melt gently — do not brown.
3. Pour in eggs. Let sit 10–15 seconds.
4. Using spatula, slowly push eggs from edges toward center in soft folds.
5. Continue gently folding for 3–4 minutes.

Texture cue: Eggs should look glossy and slightly under-set when you remove them from heat. They will finish cooking from residual heat.

1. Toast sourdough until golden.
2. Plate eggs over toast and top with avocado slices.

Eggs provide easily digestible protein and B vitamins to support energy when estrogen and progesterone are lowest. Healthy fats from avocado help reduce inflammation and keep blood sugar stable. Soft texture is gentle on digestion during cramping days.