Avocado + Egg on Whole-Grain Toast (With Seeds)
Why it works: protein + healthy fats = longer fullness and fewer mid-morning cravings.
Ingredients
- 1 slice whole-grain bread or GF bread
- ½ avocado
- 1 egg fried, poached, or boiled
- 1 tsp seeds pumpkin seeds, hemp hearts, or sesame
- Optional: lemon juice pepper, chili flakes
Instructions
- Toast bread.
- Mash avocado with lemon juice, pepper, and a pinch of salt.
- Add egg on top. Sprinkle seeds.
Notes
Flexible swaps
• Plant-based: swap egg for tofu scramble or chickpea “egg” salad
• Lower sodium: go light on salt; add lemon + herbs instead
• Plant-based: swap egg for tofu scramble or chickpea “egg” salad
• Lower sodium: go light on salt; add lemon + herbs instead