Recipe: Avocado and Egg Toast with a Side of Berries

Recipe: Avocado and Egg Toast with a Side of Berries


1. Whole grain bread (2 slices)
2. Ripe avocado (1)
3. Eggs (2)
4. Fresh berries (strawberries, blueberries, raspberries - 1 cup)
5. Salt and pepper to taste
6. Olive oil (for cooking)
7. Fresh parsley or chives for garnish (optional)


1. Prepare Avocado Spread: Scoop out the avocado and mash it in a bowl. Season with salt and pepper.
2. Toast Bread: Toast the bread slices to your desired crispiness.
3. Cook Eggs: Heat a non-stick pan with a little olive oil. Crack the eggs and cook them to your liking (sunny side up, scrambled, or over easy).

4. Assemble Toast: Spread the mashed avocado on the toasted bread. Place the cooked eggs on top. Garnish with parsley or chives if desired.
5. Serve with Berries: Accompany the toast with a side of fresh berries.

The Avocado and Egg Toast with a Side of Berries is a well-balanced breakfast choice, particularly for those practicing intermittent fasting. Here’s the reasoning behind the ingredients and their macronutrient profile:

1. Whole Grain Bread: Whole grains are a good source of complex carbohydrates and dietary fiber. They provide sustained energy and help in maintaining gut health.
2. Avocado: Avocado is rich in healthy monounsaturated fats, which are essential for heart health and can aid in the absorption of other nutrients. It’s also a good source of fiber and contains various vitamins and minerals.
3. Eggs: Eggs are an excellent source of high-quality protein, essential for muscle repair and growth. They also contain essential amino acids and a variety of vitamins and minerals, including vitamin B12, which is crucial for brain health.
4. Berries: Berries like strawberries, blueberries, and raspberries are high in antioxidants, vitamins, and fiber while being low in calories. They add natural sweetness and diversity in flavor and texture to the meal.

This combination offers a balance of macronutrients:

• Protein from eggs for muscle maintenance and satiety.
• Healthy fats from avocado for heart health and satiety.
• Fiber and complex carbohydrates from whole grain bread and berries for energy and digestive health.

This meal is ideal for intermittent fasting as it’s nutrient-dense and can provide lasting energy, which is beneficial when meal frequency is reduced.