Here’s a simple and nutritious recipe for Avocado Toast with a Side of Boiled Eggs
a perfect high-protein, healthy-fat meal for bodybuilders or anyone looking for a balanced breakfast or snack!
Ingredients (Serves 1)
For the Avocado Toast:
- 1 slice whole-grain bread (or 2 slices for extra carbs)
- 1/2 ripe avocado
- 1 teaspoon lemon juice (optional, for freshness)
- Salt and pepper (to taste)
- Optional toppings: red pepper flakes, chili flakes, or a drizzle of olive oil
For the Boiled Eggs:
- 2 large eggs
- Water (for boiling)
- Optional: pinch of salt and pepper for seasoning
Instructions
1. Boil the Eggs:
- Place the eggs in a small saucepan and cover them with cold water.
- Bring the water to a boil over high heat.
- Once boiling, reduce the heat to low and let the eggs simmer for 8-10 minutes for hard-boiled eggs (or 6-7 minutes for soft-boiled).
- Remove the eggs from the heat, drain the hot water, and place them in a bowl of cold water to cool. Peel and slice them when ready to serve.
2. Prepare the Avocado Toast:
- Toast the whole-grain bread to your desired level of crispiness.
- While the bread is toasting, cut the avocado in half, remove the pit, and scoop the flesh into a small bowl.
- Mash the avocado with a fork until smooth. Add lemon juice (if using) and season with salt and pepper to taste.
3. Assemble the Toast:
- Spread the mashed avocado evenly over the toasted bread.
- Add optional toppings like red pepper flakes, chili flakes, or a drizzle of olive oil for extra flavor.
4. Serve:
- Slice the boiled eggs in half and place them on the side of the avocado toast.
- Season the eggs with a pinch of salt and pepper if desired.
Macros (Approximate)
- Calories: ~350-400 kcal
- Protein: ~15-18g (from eggs)
- Carbs: ~20-25g (from whole-grain bread and avocado)
- Fats: ~20-25g (from avocado and eggs)
Why This Meal is Great for Bodybuilders:
- High Protein: Eggs are an excellent source of high-quality protein, essential for muscle repair and growth.
- Healthy Fats: Avocado provides monounsaturated fats, which support heart health and hormone production.
- Complex Carbs: Whole-grain bread offers fiber and sustained energy.
- Quick and Easy: This meal takes less than 15 minutes to prepare and is packed with nutrients.
Enjoy this delicious and satisfying meal as a breakfast, snack, or post-workout option! 🥑🍞🥚