Egg, Avocado and Cottage Cheese

A quick protein rich snack or breakfast that is simple, filling and packed with nutrients to keep energy steady and hormones happy. Use rye bread for extra fibre or swap for rice cakes if you prefer something lighter and crunchier.

Ingredients (serves 1)

• 1 large egg

• 50 g cottage cheese (about ¼ cup US)

• ¼ medium avocado, mashed (about 30 g or 1 oz)

• 1 slice rye bread (about 35 g) or 2 plain rice cakes

• 4 to 6 cherry tomatoes, halved

• Pinch sea salt and black pepper

Method

1. Boil the egg to your liking. Cool slightly, peel and slice.

2. Spread the mashed avocado over the rye bread or rice cakes.

3. Top with cottage cheese, the sliced egg and cherry tomatoes.

4. Season with sea salt and black pepper. Enjoy.

Macros (approx per serving)

With rye bread
Calories ~260 kcal
Protein ~15 g
Carbs ~22 g
Fat ~12 g
Fibre ~6 g

With rice cakes
Calories ~220 kcal
Protein ~14 g
Carbs ~18 g
Fat ~11 g
Fibre ~5 g

Tips

• Add chilli flakes or a squeeze of lemon for extra flavour.

• Sprinkle with chopped chives or parsley for a fresh lift.

• For more protein use 75 g cottage cheese (about ⅓ cup US).

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