•• Intermediate Healthy Fats & Hormones
Smashed Avocado & Poached Egg Toast
Nutritional Role & Bio-benefit
Avocado provides monounsaturated oleic acid that supports hormone production (testosterone, growth hormone) while the poached egg delivers complete bioavailable protein with intact fat-soluble nutrients in the runny yolk.
How To Prepare
- 1Toast 1 slice of sprouted sourdough bread until crisp.
- 2Smash half a ripe avocado onto the toast with a fork, add sea salt and red pepper flakes.
- 3Bring a small saucepan of water to a gentle simmer, add 1 tsp white vinegar.
- 4Crack an egg into the water and poach for 3-4 minutes until whites are set.
- 5Place the poached egg on top of the avocado toast and season with black pepper.
Yield / Servings
1 Serving
Prep Time
10 mins cook
Macronutrients
Carbs: 28g | Protein: 18g | Fat: 22g
Personalized Portions & Macros
Scale this recipe's portion size to align with your bodyweight and athletic training requirements.
lbs
1x
Scaled Nutrition Results (1x serving)
382 kcalThis carbohydrate-dominant portion of 28g is ideal for glycogen replenishment. Recommended consumption window: 2-3 hours pre-event or immediately post-training to maximize glycogen re-synthesis.
Ready to cook this meal?
Export ingredients checklist, download file, set calendar reminder, or find stores nearby.
Bio-Booster Cooking Tips
- The vinegar helps the egg white coagulate neatly during poaching.
- Use Hass avocados for the highest monounsaturated fat content.
- Add everything bagel seasoning for extra flavor and sesame minerals.