Egg & Avocado Wholemeal Roti

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Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

Protein· 1

  • 1 poached egg55g

Carbs· 1

  • 1 wholemeal wrap, dry-toasted60g

Vegetables· 1

  • 40 g tomato, diced(optional)40g

Spices· 2

  • pinch of black pepper(staple)1g
  • pinch of salt(staple)1g

Fruit· 2

  • ½ avocado (60 g), mashed60g
  • a squeeze of lime(optional)10g

  1. Dry-toast the wholemeal wrap in a non-stick pan, 90 sec per side until it puffs slightly and gets light char spots.

    Why? Traditional roti canai gets its flaky layers from ghee — 200+ kcal of it per piece. Dry-toasting still gives you char and bite for zero added fat.

    Next up:Simmer water gently and poach the egg 3 min; mash the avocado with salt, pepper and lime juice.

  2. Simmer water gently and poach the egg 3 min; mash the avocado with salt, pepper and lime juice.

    Why? Poaching adds zero oil — 40 kcal cheaper than frying — and the runny yolk doubles as a sauce.
    Watch out: Use just-below-boiling water — a rolling boil breaks the egg white apart.

    Next up:Spread the mashed avocado and tomato over the wrap, top with the poached egg and a crack of black pepper.

  3. Spread the mashed avocado and tomato over the wrap, top with the poached egg and a crack of black pepper.

    Why? This plate packs ~15 g fibre — almost half a woman's daily target — split across the avocado, wholemeal wrap and tomato instead of relying on one ingredient.

    Tip: Mash the avocado just before serving — it browns quickly once cut.