Kickstart your weight training with this gym diet powerhouse! Creamy avocado and a perfectly cooked egg atop hearty whole-wheat toast deliver healthy fats, protein, and complex carbs. This quick, nutrient-packed pre-workout meal fuels your muscles, boosts energy, and keeps you satisfied—ideal for lifting strong.
Recipe Tips and Tricks
- Toast bread to your preferred crispness—light for softness or dark for crunch.
- Use a ripe avocado that yields slightly to pressure for easy mashing.
- Cook the egg sunny-side up or scrambled based on your texture preference.
- Add a pinch of salt early to enhance flavors.
- Prep ingredients the night before for a speedy morning routine.
Why You’ll Love This Recipe
Oh, you’re going to be obsessed with this one, I promise! This avocado and egg whole-wheat toast is a pre-workout dream come true—it’s fast to make, so you’re not stuck in the kitchen when you’d rather be hitting the gym. The creamy avocado brings a luscious texture and healthy fats to keep your energy steady, while the egg packs in top-notch protein to support those muscle gains. The whole-wheat toast? It’s your carb hero, giving you that slow-burn fuel to power through every rep. It’s simple, wholesome, and feels like a cozy breakfast treat, all while aligning perfectly with your gym diet goals. You’ll love how it tastes amazing and sets you up for weight training success!
Avocado and Egg Whole-Wheat Toast
Whole-wheat toast with creamy avocado and egg—a protein-packed pre-workout bite for gym gains.
Ingredients
- 1 slice whole-wheat bread
- ½ medium avocado
- 1 large egg
- Pinch of salt
- Pinch of pepper
- ½ teaspoon olive oil (optional)
Instructions
- Gather Your Goodies: Let’s get this gym fuel party started! Grab a slice of whole-wheat bread, half an avocado, a large egg, some salt and pepper, and maybe a drizzle of olive oil if you’re feeling fancy. Set out a toaster, a small pan, a spatula, a fork, and a plate—everything you need to whip this up!
- Toast the Bread Perfectly: Pop your slice of whole-wheat bread into the toaster. Set it to medium for a golden crunch or keep it lighter if you like it soft—your call! Watch it closely so it doesn’t over-toast, and when it pops up, place it on your plate to cool slightly while you prep the rest.
- Scoop and Mash the Avocado: Take your half avocado and slice it lengthwise with a sharp knife. Twist it open, remove the pit with a spoon (careful!), and scoop the green flesh into a small bowl. Grab a fork and mash it up until it’s creamy but still a little chunky—smooth perfection with a rustic vibe.
- Season the Avocado: Sprinkle a tiny pinch of salt and pepper over your mashed avocado—give it a quick stir with the fork to mix it in. Taste a little dab to make sure it’s just right; this step wakes up the flavors and makes it sing. Set it aside while you tackle the egg!
- Heat the Pan for the Egg: Place a small non-stick skillet on the stove and turn the heat to medium. If you’re using olive oil, drizzle in ½ teaspoon and let it shimmer—otherwise, a quick spray of cooking spray works too. Wait until the pan’s nice and warm before cracking that egg.
- Cook the Egg Your Way: Crack your large egg gently on the counter, then open it into the hot pan—listen for that satisfying sizzle! For sunny-side up, let it cook 2-3 minutes until the white sets but the yolk stays runny; flip it for 1 minute more if you want it over-easy. Prefer scrambled? Whisk it in a bowl first, pour it in, and stir gently until fluffy—about 2 minutes. You’ve got this!
- Spread Avocado on Toast: Grab your toasted bread and spoon the mashed avocado onto it. Use the back of the spoon to spread it out evenly, covering the whole slice from edge to edge—don’t skimp! Press it down lightly so it sticks to the toast and creates a creamy base for your egg.
- Top with the Egg: Carefully lift your cooked egg from the pan with a spatula—keep that yolk intact if it’s sunny-side up! Place it right on top of the avocado layer, centering it so it looks picture-perfect. If it’s scrambled, scoop it on and spread it out a bit—either way, it’s going to be delicious.
- Finish with Seasoning: Sprinkle another tiny pinch of salt and pepper over the egg—it’s the final touch that ties everything together. If you’ve got olive oil, drizzle a few drops over the top for a glossy finish and extra richness. Step back and admire how gorgeous this looks—you’re basically a breakfast chef now!
- Dig In and Fuel Up: Grab a fork (or just use your hands if you’re feeling casual) and dive into this beauty! Take a big bite—savor the crunchy toast, the velvety avocado, and the rich egg all mingling together. Chew slowly, enjoy the flavors, and feel the energy building for your weight training session. You’re ready to crush it!
Notes
- Eat 45-60 minutes before lifting for optimal digestion and energy release.
- Skip the yolk if cutting fat, or add a second egg for more protein.
- Sensitive to gluten? Use a gluten-free bread and keep the goodness going.
Nutrition Information
Yield
1Serving Size
1Amount Per ServingCalories 333Total Fat 23gSaturated Fat 4gTrans Fat 0gUnsaturated Fat 17gCholesterol 186mgSodium 356mgCarbohydrates 23gFiber 9gSugar 2gProtein 12g
The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.
Ingredients Notes
- Whole-Wheat Bread: Opt for a thick, hearty slice of 100% whole-wheat bread—full of fiber and complex carbs for sustained energy.
- Avocado: A ripe, medium-sized avocado is key—rich in monounsaturated fats and potassium to keep you fueled and cramp-free.
- Egg: One large egg provides high-quality protein and essential amino acids—perfect for muscle repair and pre-lift power.
- Salt and Pepper: A pinch of each enhances natural flavors—use sea salt and freshly ground pepper for a gourmet touch.
- Optional Olive Oil: A drizzle adds extra healthy fats and a subtle richness—extra virgin is best.
Variations and Substitutions
- Swap whole-wheat bread for sourdough, rye, or a gluten-free option if wheat’s not your thing—keep it hearty!
- Replace the egg with a slice of smoked salmon or a scoop of cottage cheese for a protein twist.
- Sub avocado with hummus or mashed edamame for a different creamy vibe—still packed with nutrients.
- Add chili flakes, paprika, or fresh herbs like cilantro for a flavor boost that’s gym-friendly.
- Top with cherry tomatoes or spinach for extra vitamins and a pop of color—great for variety.
Storage Options
Store untoasted bread in a cool, dry place or freeze for longer freshness—toast it fresh when ready. Keep mashed avocado in an airtight container with a squeeze of lemon juice to prevent browning—good for 1 day in the fridge. Cooked eggs are best fresh, but you can refrigerate hard-boiled eggs for up to a week if prepping ahead. Assemble just before eating to keep it crisp and delicious.
Dish Gallery
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