The combination of turkey and eggs supercharge this breakfast with protein to keep you full and satisfied for longer! The creamy avocado contributes fat and fibre to sustain the release of energy from the carbohydrates in the bread. 

As Registered Dietitians, we recommend building meals around high protein foods. Protein-rich foods keep you full for longer, keep blood sugars stable, offer the amino acids needed for muscle recovery, and more. The eggs in this breakfast offer 12g of protein which is a great foundation of protein at the meal. However, 12g may not be enough for some active people. If you regularly strength train you may benefit from 20g or more of protein per meal depending on your body weight, training intensity, and training frequency. This is why we added turkey to the breakfast to increase the protein to over 30g! Consult with a Registered Dietitian to determine your unique protein needs for your personal goals, exercise frequency and type, and body composition. 

TURKEY & AVOCADO TOAST

Click here for the full nutrition breakdown.

SERVING: this recipe serves one but feel free to adjust the portions to meet your unique needs and appetite. You can easily dial the portions up or down depending on your preferences! For example, adding a second slice of breast, additional turkey, or extra eggs!

INGREDIENTS

• 2 eggs
• 3 slices deli turkey
• 1 slice sourdough bread
• ½ avocado
• sliced tomato
• salt and pepper

DIRECTIONS

1. Fry or poach the eggs. 
2. Warm the deli turkey up in a frying pan.
3. Toast the sourdough bread.
4. Slice cherry tomatoes or a whole tomato.
5. Smash avocado onto the toasted bread. Layer the turkey onto the avocado and top with eggs. Serve the tomato on the side or layer it onto the toast. Sprinkle with salt and pepper!

DIETITIAN THOUGHTS

At Vitality Nutrition our nutritionists encourage clients to build balanced meals and snacks using the Fundamental Four model we teach inside our online course and nutrition coaching programs. The Fundamental Four includes four food groups that each offer unique benefits to blood sugar management, energy levels, sport performance and recovery, and more. Let's review a breakdown of the four food groups and how this meal stacks up!

• Protein:  eggs and deli turkey.
• Fat: avocado
• Volume: tomatoes
• Carbs: sourdough bread

Our dietitians teach you to build meal and snack ideas that are unique to your personal goals whether that be managing a chronic condition, changing body composition, improving energy, building a healthy relationship with food, supporting hormones, or navigating changes in the lifecycle like a pregnancy, breastfeeding, peri-menopause or menopause, and others. While these goals may be unique, a foundation that stays consistent is learning to support blood sugars by building meals and snacks that incorporate protein, fats, fibre, and carbohydrates!

MORE RECIPES!

Looking for recipes using eggs? Try our high-protein breakfast sandwich!

If you are looking for support from a Registered Dietitian to plan balanced, nutritious, and quick meals then click here to learn more about our services. Our team of Registered Dietitians supports clients in-person in Saskatoon and Regina and virtually across Saskatchewan!