Avocado Tomato Toast

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Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

Carbs· 1

  • 2 slices wholemeal bread, toasted60g

Vegetables· 1

  • 60 g tomato, diced60g

Spices· 3

  • pinch of chili powder (optional)(optional)1g
  • pinch of black pepper(staple)1g
  • pinch of salt(staple)1g

Fruit· 2

  • 100 g avocado, mashed100g
  • a squeeze of lime(optional)10g

  1. Mash the avocado with salt, pepper and lime juice; spread over the toasted bread and top with diced tomato.

    Why? Lime juice isn't just for flavour — it slows the avocado's oxidation, which matters if you're packing this to go.

    Tip: Add a pinch of chili powder for heat if you like it spicier.

    Next up:For more protein, add a boiled egg or a scattering of roasted chickpeas.

  2. For more protein, add a boiled egg or a scattering of roasted chickpeas.

    Why? Avocado is naturally low in protein (2 g per 100 g) — this toast alone can't carry a full meal's protein target, and an egg is the fastest fix.