Toast with avocado, egg and arugula
Breakfast
400 kcal
Prep time: 13 min Protein 19 · Fat 22 · Carbs 33
Ingredients
- whole-grain bread: 1 slice, about 45 g
- avocado: 1/2 pc, about 65 g
- egg: 1 pc, about 50 g
- arugula: about 40 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 19 g
Fat 22 g
Carbs 33 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.