Open-faced Protein Toast

This Open-Faced Protein Toast recipe with avocado, fried egg, and bacon crumbles is a well-balanced meal that benefits both the follicular and luteal phases by providing essential nutrients for hormone balance, energy, and metabolism. Plus, it's an absolutely delicious start to your day. During the follicular phase, the combination of protein from eggs and bacon, healthy fats from avocado, and fiber-rich sourdough supports rising estrogen levels, cognitive function, and sustained energy. In the luteal phase, these same nutrients help stabilize blood sugar, promote progesterone production, and reduce PMS symptoms. The B vitamins, folate, and choline from egg yolks and avocado support neurotransmitter function, aiding in mood stability, while magnesium and zinc help with inflammation and muscle relaxation. Additionally, the complex carbs in sourdough provide steady fuel for both phases, preventing energy crashes and cravings. This nutrient-dense meal adapts to the body's shifting hormonal needs, making it an excellent choice throughout the cycle.

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INGREDIENTS

• 1 slice of artisan sourdough bread, hearty whole grain or gluten free bread of choice 

• ½ ripe avocado, sliced

• 1 large egg

• 2 strips of bacon

• ½ tbsp butter or avocado oil (for frying the egg)

• Sea salt, to taste

• Freshly cracked black pepper, to taste

INSTRUCTIONS

Cook the Bacon:

• Heat a skillet over medium heat and add the bacon strips.

• Cook until crispy, flipping occasionally (about 4 minutes per side).

• Remove from the pan and place on a paper towel to drain excess grease.

• Once cooled, crumble the bacon into small pieces and set aside.

Toast the Bread:

• While the bacon is cooking, toast the slice of sourdough in a toaster or on a skillet until golden brown and crisp.

Fry the Egg:

• In the same skillet (or a clean one), add butter or avocado oil over medium heat.

• Crack the egg into the pan and cook until the whites are set but the yolk is still runny, or to your preferred doneness.

Assemble the Toast:

• Layer the avocado slices evenly over the toasted sourdough.

• Gently place the fried egg on top.

• Sprinkle the crumbled bacon over the egg.

• Finish with a pinch of sea salt and freshly cracked black pepper.

RECIPE NOTES/TIPS

• Makes approximately 1 serving of toast