Avocado toast with poached egg and tomatoes
Breakfast
400 kcal
Prep time: 13 min Protein 18 · Fat 21 · Carbs 34
Ingredients
- whole-grain bread: 1 slice, about 45 g
- avocado: 1/2 pc., about 60 g
- egg: 1 pc, about 50 g
- tomatoes: 1-2 pcs, about 120 g
Instructions
- Measure the ingredients to the portion indicated.
- Cook gently: boil, bake or braise.
- Plate it up and don't add oil/sauces beyond the allowance.
Nutrition
400 kcal
Protein 18 g
Fat 21 g
Carbs 34 g
Contains: Gluten, Eggs
Swaps
- Bread/crispbread can be swapped for cooked grain 100-120 g or potato 150 g.
- For a low-carb option, replace it with vegetables 200 g.
- Avocado can be swapped for olive oil 10 g or nuts 15 g.
- If you need less fat, swap it for cucumber/greens and leave out the oil.
- Egg can be swapped for cottage cheese 100-120 g, tofu 120 g or chicken 100 g.