A simple yet nutrient-dense meal that balances protein, healthy fats, and antioxidants. Perfect for breakfast, a light lunch, or post-workout recovery, this trio supports brain function, heart health, and satiety.
Preparation Time
- Prep time: 5 minutes
- Cooking time: 10 minutes (for boiling eggs)
- Total time: 15 minutes
- Servings: 2
Ingredients
- 4 large eggs
- 1 ripe avocado, peeled and sliced
- 1 medium tomato, sliced or diced
- 1 teaspoon extra virgin olive oil (optional)
- Sea salt and freshly ground black pepper to taste
- Optional: fresh basil or parsley for garnish
Instructions
- Place eggs in a saucepan, cover with water, and bring to a boil.
- Once boiling, reduce heat and simmer for 9–10 minutes.
- Transfer eggs to a bowl of cold water to cool, then peel.
- Slice eggs in halves or quarters.
- Arrange on a plate with avocado and tomato.
- Drizzle with olive oil, season with salt and pepper, and garnish with herbs if using. Serve immediately.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~280 kcal |
| Protein | ~14 g |
| Fat | ~22 g (mostly monounsaturated) |
| Carbohydrates | ~8 g |
| Fiber | ~5 g |
| Vitamin A | ~20% DV |
| Vitamin C | ~25% DV |
| Vitamin E | ~10% DV |
| Folate | ~20% DV |
| Potassium | ~600 mg |
| Choline | ~250 mg (~45% DV) |
| Lutein + Zeaxanthin | Present (for eye health) |
Health Benefits
1. Supports cognitive and nerve health
Eggs are a primary source of choline, essential for memory, learning, and neurotransmitter production.
Reference: Zeisel SH. (2004). Choline and brain development. Nutrition Reviews.
2. Cardiometabolic protection
Avocados and olive oil are rich in monounsaturated fats, which help lower LDL cholesterol and improve insulin sensitivity.
Study: Wang L et al. (2015). Avocado consumption and cardiovascular health. Journal of the American Heart Association.
3. Antioxidant and anti-inflammatory effects
Tomatoes provide lycopene, while avocados add vitamin E and carotenoids—nutrients that reduce oxidative stress and support skin, heart, and immune function.
Source: Böhm V. (2012). Lycopene and human health. Molecular Nutrition & Food Research.
Tips for Best Results
- Use pasture-raised eggs for higher omega-3s and micronutrient content.
- Ripen avocados naturally and slice just before serving to avoid browning.
- Use heirloom or vine-ripened tomatoes for deeper flavor and lycopene content.
- Chill eggs quickly after boiling for easy peeling.
- Add herbs or lemon juice to brighten flavor and aid digestion.
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