top of page

Mediterranean Pea Toast

This toast is a wonderful lunch or snack during the follicular phase! Loaded with nutrients and flavor, it’s one to keep on rotation. It's quick and easy to whip up, and a great source of plant-based protein.

Ingredients for your follicular phase: peas, parsley, and avocado. During the follicular phase, your metabolism naturally slows down, so you want to eat foods that aid liver detoxification to ensure estrogen buildup doesn't occur in the gut.

Green peas are high in protein and fiber, making them great follicular phase foods. The protein allows your body to sustain higher levels of activity to match increased energy levels as estrogen rises, and the fiber helps your body maintain balanced estrogen levels by flushing out excess estrogen. 

Parsley contains high levels of vitamin K which is great for bone health and is also rich in vitamin C and antioxidants which alleviate inflammation in the body.

Avocado is a great source of healthy fats, with high levels of Omega-3s, which are shown to reduce FSH levels and are anti-inflammatory. They are also associated with increased progesterone levels, promote ovulation, and optimize hormone levels. They are also very high in fiber, which helps our bodies flush out excess estrogen.


Mediterranean Pea Toast

Serves: 1 Active Time: 10 minutes Total Time: 10 min



  • ½ tsp olive oil

  • 2 tsp za'atar

  • 1 slice sourdough

  • around 1/4 cup avocado, mashed

  • ½ cup green peas

  • 1 tsp Harissa spice

  • 1 Tbsp Feta

  • Parsley to serve


  1. Start by mixing olive oil and za'atar into a paste. This will be drizzled on top of the toast

  2. Grab a slice of sourdough and mash avocado on top. Then layer on green peas, the za'atar taste, harissa, feta, and parsley


bottom of page