Day 6

Breakfast: Smoked Salmon and Avocado Toast

Cooking time: 10 minutes

Calories: 454

Ingredients:
  •       ½ small ripe avocado
  •       1 tablespoon lemon juice
  •       1 teaspoon extra-virgin olive oil
  •       ¼ teaspoon dried basil
  •       ¼ teaspoon dried oregano
  •       pinch of sea salt and pepper
  •       2 whole-wheat bread slices
  •       3oz (85g) smoked salmon
  •      1 tablespoon freshly chopped parsley
How to make:
  1. In a small mixing bowl, mash the avocado using a fork. Drizzle with lemon juice and olive oil and season with basil, oregano, salt, and pepper.
  2. Spread mashed avocado evenly on the two slices of bread.
  3.  Top each slice with smoked salmon and sprinkle with freshly chopped parsley.
Nutrients

Water: 155.2 g

 

Energy: 454 kcal

 

Protein: 26 g

 

Total lipid (fat): 22 g

 

Saturated fat: 3.6 g

 

Carbohydrate: 39 g

 

Fiber, total dietary: 10 g

 

Sugars, including NLEA: 4 g

 

Added sugars: 0.5 g

 

Calcium (Ca): 177.5 mg

 

Iron (Fe): 4.4 mg

 

Magnesium (Mg): 103.91 mg

 

Phosphorus (P): 337.3 mg

 

Potassium (K): 752.92 mg

 

Sodium (Na): 903.12 mg