🏋️♂️ Why This Meal is Awesome:
- Packed with clean protein from eggs 🥚
- Healthy fats from avocado 🥑
- Complex carbs from whole grain bread 🍞
Perfect for breakfast or a pre-/post-workout snack!
🍽 Ingredients (1 serving)
| Ingredient | Amount |
|---|---|
| Eggs | 2–3 whole eggs |
| Whole grain or rye bread | 1–2 slices |
| Ripe avocado | ½ medium |
| Olive oil (optional) | ½ tsp |
| Lemon juice | A few drops |
| Salt & pepper | To taste |
| Chili flakes or sesame seeds | Optional (for topping) |
👩🍳 How to Make It
Step 1: Boil the Eggs
- Place eggs in cold water and bring to a boil.
- Once boiling, reduce heat and simmer:
- 6–7 mins for soft-boiled
- 9–10 mins for hard-boiled
- Cool in cold water and peel.
Step 2: Toast the Bread
- Toast your whole grain bread until golden and crisp.
Step 3: Prep the Avocado
- Mash ½ avocado with lemon juice, salt, pepper.
- Spread on the toast, or slice and layer it.
Step 4: Assemble
- Slice or halve the eggs, place on top of the avocado toast.
- Optional: Drizzle a tiny bit of olive oil and sprinkle chili flakes or sesame seeds for extra flavor.
🍴 Nutrition Info (Approximate per serving):
| Nutrient | Amount |
|---|---|
| Calories | 350–450 kcal |
| Protein | 15–20g |
| Carbs | 25–30g |
| Fats | 20–25g |
| Fiber | 7–9g |
🕒 When to Eat This Meal?
Best as:
- Breakfast – Gives you steady energy to start your day strong
- Pre-workout snack – 60–90 mins before training
- Post-workout – Especially if you need a light, nutrient-rich meal
💡 Pro Tips:
- Want more protein? Add a scoop of low-fat cottage cheese on the side.
- Vegan version? Use tofu scramble instead of eggs.
- Bulking? Add an extra slice of bread or a poached egg on top.
- Cutting? Use only 1 yolk and 2 egg whites.
