What I Eat in a Week to Feel Glowy, Energised & Balanced

Ingredients

• 1 cup Greek Yogurt (full‑fat or 2% works; plain)
• 2 tablespoons Fresh Dill (finely chopped)
• 1 tablespoon Fresh Parsley (finely chopped)
• 1 tablespoon Lemon Juice (freshly squeezed)
• 1/2 teaspoon Sea Salt (adjust to taste)
• 1/4 teaspoon Ground Black Pepper (freshly ground)
• 1 tablespoon Extra Virgin Olive Oil (for drizzling into yogurt)
• 1 cup Cherry Tomatoes (halved)
• 1 tablespoon Olive Oil (for pan‑sautéing tomatoes)
• 1/4 teaspoon Dried Oregano (optional)
• 4 Large Eggs (room temperature)
• 4 slices Sourdough Bread (thick slices, preferably day‑old)
• 2 tablespoons Unsalted Butter (softened for spreading)

Instructions

1. Prepare Herby Yogurt

   In a mixing bowl combine Greek yogurt, chopped dill, chopped parsley, lemon juice, sea salt, black pepper, and drizzle the extra‑virgin olive oil. Stir until smooth.

   Time: PT5M

2. Cook Cherry Tomatoes

   Heat 1 tbsp olive oil in a skillet over medium heat. Add halved cherry tomatoes, a pinch of salt, pepper, and dried oregano. Cook, stirring occasionally, until the tomatoes soften and start to burst, about 5 minutes.

   Time: PT5M

   Temperature: Medium heat

3. Soft‑Boil Eggs

   Bring a saucepan of water to a gentle boil. Lower the heat to a simmer, then gently lower the eggs into the water. Cook for 6 minutes for a runny yolk, then transfer to an ice‑water bath for 1 minute. Peel and set aside.

   Time: PT7M

   Temperature: Simmer

4. Toast and Butter Sourdough

   Toast the sourdough slices until golden brown. While still warm, spread a generous layer of softened butter on each slice so the butter is visible.

   Time: PT3M

5. Plate and Serve

   Arrange a dollop of herby yogurt on each plate, top with the warm cherry tomatoes, place two soft‑boiled eggs beside them, and add two buttered sourdough slices. Serve immediately.

   Time: PT2M

Nutrition Facts

Calories

350

Protein

15 g

Carbohydrates

40 g

Fat

15 g

Fiber

4 g

Ingredient Substitutions

• Instead of Greek Yogurt: Coconut Yogurt, Plain Skyr
• Instead of Fresh Dill: Tarragon, Chives
• Instead of Fresh Parsley: Cilantro, Basil
• Instead of Lemon Juice: Lime Juice, Apple Cider Vinegar (1 tsp)
• Instead of Sea Salt: Kosher Salt
• Instead of Ground Black Pepper: White Pepper
• Instead of Extra Virgin Olive Oil: Avocado Oil
• Instead of Cherry Tomatoes: Grape Tomatoes
• Instead of Olive Oil: Canola Oil
• Instead of Dried Oregano: Italian Seasoning
• Instead of Large Eggs: Free‑range Eggs
• Instead of Sourdough Bread: Whole‑grain Bread
• Instead of Unsalted Butter: Margarine

Equipment Needed

• Mixing Bowl
• Small Whisk or Spoon
• Skillet (non‑stick)
• Saucepan (for eggs)
• Slotted Spoon (optional)
• Toaster or Oven
• Knife
• Cutting Board
• Plate

Critical Steps — Do Not Skip

• Cooking the cherry tomatoes just until jammy – overcooking makes them mushy.
• Timing the soft‑boiled eggs (6 min) for a runny yolk.
• Applying a thick visible butter layer on the sourdough while still warm.

Chef Tips from the Video

• Use a micro‑plane to zest a little lemon peel into the yogurt for extra brightness.
• For a richer flavor, finish the tomatoes with a splash of balsamic reduction.
• If you like a little heat, add a pinch of red‑pepper flakes to the tomato pan.

Troubleshooting

Storage

Refrigerator: Yogurt mixture keeps 2 days in an airtight container; cooked tomatoes last 2 days.

Freezer: Do not freeze the yogurt or toast; eggs can be frozen scrambled.

Room temperature: Toast is best served fresh; store bread in a bread box for up to 2 days.

Make-Ahead Tips

• Prepare the herby yogurt up to 24 hours ahead; keep refrigerated.
• Cherry tomatoes can be cooked a few hours earlier and reheated briefly.
• Soft‑boiled eggs are best served fresh, but can be peeled and stored in cold water for up to 2 hours.

Frequently Asked Questions