Avocado Toast

Ingredients (1 serving):

• 1 slice whole grain bread (40g)
• 60g ripe avocado (about 1/2 medium)
• 1 large egg (50g, poached or boiled, optional)
• 5g lemon juice (1 tsp)
• Salt and pepper to taste
• Chili flakes or herbs (optional)

Preparation:

1. Toast the bread until golden.
2. Mash avocado with lemon juice, salt, and pepper. Spread on toast.
3. Top with poached or boiled egg if desired. Sprinkle with chili flakes or herbs.

Nutrition (per serving, с egg):

• Calories: ~250 kcal
• Protein: ~9g
• Carbohydrates: ~22g
• Fat: ~14g
• Fiber: ~6g