Day 4

Breakfast: Poached Egg and Avocado Toast

Cooking time: 10 minutes

Calories: 481

Ingredients:
  •   2 whole-wheat bread slices
  •   1 cup (240ml) of water
  •   2 medium eggs
  •   1 teaspoon vinegar
  •   ½ medium avocado, sliced
  •    Dash of salt and ground black pepper
How to make:
  1.     Toast bread according to your preference.
  2.     Add a cup of water to a pot and the vinegar and put to simmer. Crack one egg into a bowl.
  3.     Swirl the water using a spoon and add one egg to the middle of the whirlpool. Cover and turn off the heat and cook the egg for 6 minutes exactly. Carefully take it out and place it over the asparagus. Repeat the procedure with the other egg.
  4.     Add avocado slices to bread slices and top each piece with one poached egg. Sprinkle with a dash of salt and pepper.
Nutrients

Water: 164.35 g

 

Energy: 481 kcal

 

Protein: 25 g

 

Total lipid (fat): 24 g

 

Saturated fat: 5.4 g

 

Carbohydrate: 44 g

 

Fiber, total dietary: 10 g

 

Sugars, including NLEA: 4.7 g

 

Added sugars: 1.8 g

 

Calcium (Ca): 205.18 mg

 

Iron (Fe): 4.36 mg

 

Magnesium (Mg): 99.97 mg

 

Phosphorus (P): 419.32 mg

 

Potassium (K): 716.75 mg

 

Sodium (Na): 534.25 mg