🌱 🕙 Egg and Avocado Toast

Egg & Avocado Toast

Calories: 495 kcal

Protein: 25 g

Prep Time: 5 min   Cook Time: 5 min

Serves: 1

Ingredients

• Whole grain or sourdough bread — 2 slices (100 g / 3.5 oz)

• Ripe avocado — 80 g / 2.8 oz (~½ medium)

• Large egg — 1 (50 g / 1.8 oz)

• Large egg white — 1 (33 g / 1.2 oz / 2 Tbsp)

• Olive oil — 5 g / 1 tsp (optional, for drizzling or frying)

• Lemon juice — 5 ml / 1 tsp

• Salt & pepper — to taste

• Optional toppings: chili flakes, everything bagel seasoning, microgreens, or feta (not in macros)

Directions

1. Toast the bread to your liking.

2. In a small bowl, mash the avocado with lemon juice, salt, and pepper until creamy but slightly chunky.

3. Heat a non-stick pan with olive oil or a light spray. Cook the egg and egg white sunny-side up, over-easy, or scrambled — your choice.

4. Spread the avocado evenly over both slices of toast.

5. Top each slice with the cooked egg mixture.

6. Finish with chili flakes, bagel seasoning, or microgreens for an extra layer of flavor.

Meal Prep Instructions

• Prep Components Ahead: Hard-boil or soft-boil several eggs at once (store up to 4 days). Mash avocado with lemon juice to slow browning.

• Quick Assembly: Toast bread fresh, top with pre-mashed avocado and reheated eggs or a boiled egg.

• Storage: Store eggs and avocado mash separately in airtight containers. Press plastic wrap directly onto the avocado surface to minimize oxidation.

Coach’s Tip

If you’re prepping for the week, mix avocado with lemon and a pinch of salt and press plastic wrap directly onto the surface — it keeps the color vibrant for days. For a café finish, toast bread in the pan with a light brush of olive oil for a golden, crunchy edge.

🌱 Vegetarian Option

Already vegetarian — no change required ♥️