Sliced turkey breast, two eggs cooked how you like them, avocado and tomato with a slice of wholegrain toast. The highest protein of the breakfasts.
Cook eggs until both the white and the yolk are firm; the USDA safe temperature for egg dishes is 71 C (160 F). Turkey is measured cooked; a raw slice reaches 74 C (165 F) inside when done.
- Ready in10 minutes
- Prep4 min
- Cook6 min
- Serves1
Ingredients
- 80 g turkey breast (cooked weight)
- 2 eggs
- 1 slice wholegrain bread
- 80 g tomatoes (incl. cherry)
- 40 g avocado
Method
- Toast the bread. Slice the tomato and the avocado.
- Cook the eggs in a lightly oiled non-stick pan: fried, or scrambled with a pinch of salt.
- If the turkey is a raw slice rather than cooked meat, cook it in the same pan for three minutes a side.
- Arrange the turkey, eggs, avocado, tomato and toast on a plate.
What this plate gives you
This is the highest protein-to-calorie plate among the breakfasts: 42 g for 420 calories, three quarters of the 56 g a day the RDA gives a 70 kg adult, in a fifth of a 2,000-calorie day. The turkey breast gives about 24 g and the eggs 13 g. The avocado gives most of the 18 g of fat and, with the bread and tomatoes, the 6 g of fibre. The turkey is measured cooked; sliced turkey breast from the deli counter works, and so does leftover roast.
Swaps
- Chicken breast for the turkey: the same numbers.
- Two slices of bread: about 80 more calories and 3 g more fibre.
- Leave out the avocado: 65 calories fewer and less of what makes the plate worth eating.
Keeping it
Cooked turkey keeps three to four days in the fridge. Cook the eggs and cut the avocado when you eat.
