Avo & Eggs on Grain Toast

A simple, satisfying breakfast that combines quality protein, healthy fats and wholegrain carbohydrates to fuel your morning.

Serves: 1

Prep Time: 5 minutes

Cook Time: 8 minutes

Difficulty: Easy

Ingredients

• 2 slices wholegrain bread

• 2 eggs

• ½ avocado

• 2-3 slices fresh tomato

• Cracked black pepper

• Chilli flakes (optional)

Method

1. Toast the wholegrain bread until lightly golden.

2. While the bread is toasting, cook the eggs to your preference (poached, fried, scrambled or boiled all work well).

3. Mash the avocado with a fork and spread evenly over the toasted bread.

4. Layer the tomato slices on top of the avocado.

5. Add the cooked eggs.

6. Finish with cracked black pepper and a sprinkle of chilli flakes if you enjoy a little heat.

7. Serve immediately.

Approximate Nutrition

Calories	Protein	Carbohydrates	Fat	Fibre
500 kcal	24 g	34 g	28 g	11 g

Ingredient Swaps

Bread

Choose one:

• Wholegrain bread

• Sourdough

• Rye bread

• High-protein bread

• Gluten-free wholegrain bread

Protein

Boost or change the protein with:

• Extra egg whites

• Smoked salmon

• Cottage cheese

• Lean ham

• Cooked chicken breast

Healthy Fats

Try:

• Feta cheese

• Cottage cheese

• Hummus

• Sliced olives

• Pumpkin seeds

Vegetables

Add extra colour and nutrients:

• Baby spinach

• Rocket

• Cucumber

• Radish

• Capsicum

• Microgreens

Meal Prep

This breakfast is best enjoyed fresh, but you can prepare several ingredients ahead of time.

Boil a batch of eggs at the beginning of the week and store them in the fridge for up to seven days. Keep tomatoes sliced in an airtight container, and simply cut the avocado just before serving to keep it fresh.

If you're taking breakfast to work, pack the avocado separately and assemble everything just before eating to prevent the toast from becoming soggy.

Coach Notes

• Wholegrain bread provides slow-digesting carbohydrates and extra fibre to help keep you satisfied.

• Eggs are one of the highest-quality protein sources available and contain essential nutrients such as choline and vitamin D.

• Avocado adds heart-healthy monounsaturated fats and fibre, making this meal more filling than toast alone.

• Want even more protein? Add an extra egg, a few egg whites, smoked salmon or sliced chicken breast.

• This breakfast is an excellent choice before a busy workday or after morning training.

Shopping List

Protein & Dairy

• Eggs

Bakery

• Wholegrain bread

Fresh Produce

• Avocados

• Tomatoes

Pantry

• Black pepper

• Chilli flakes (optional)