Loading…
‹ Back
breakfast
Avocado and Egg Toast
PreconceptionAmericanEasyServes 210 min
Mashed avocado and a fried egg on a slice of toasted whole wheat bread.
This breakfast provides a solid nutritional foundation for both partners. Avocado is rich in monounsaturated fats that support female ovulation and overall hormone balance, while eggs deliver high-quality protein along with zinc and selenium to aid steady sperm formation. Served on whole wheat toast with a squeeze of lemon, this meal also supplies folate to protect her reserves and support his sperm DNA integrity.
View Nutrition Facts
One serving≈560 kcal · 24 g protein
Calories560 kcal
Protein24 g
Carbs39 g · 4.4g sugar
Fat36 g · 6.4g sat
Fiber12 g
Sodium961 mg
Folate164 mcg DFE
Iron4.2 mg
Calcium157 mg
Choline322 mg
Iodine116 mcg
Vitamin D82 IU
Vitamin B120.9 mcg
DHA + EPA36 mg
Zinc3.7 mg
from its ingredients
Ingredients
4 slices whole wheat bread
1 avocado, halved, pitted, and peeled
½ lemon, juiced
4 whole eggs
1 tbsp cooking oil (like olive oil)
1 tbsp hemp seeds
1 pinch red pepper flakes
½ tsp salt
¼ tsp black pepper
Method
- 1In a small bowl, mash the avocado with the lemon juice, salt, and black pepper until it reaches your desired consistency.
- 2Toast the slices of whole wheat bread until golden brown.
- 3Heat the cooking oil in a non-stick skillet over medium heat. Crack the eggs into the pan and fry until the whites are fully set and the yolks are cooked to your preference (for a pre-conception baseline, fully cooked yolks are a safe choice).
- 4Divide the mashed avocado evenly among the toasted bread slices.
- 5Top each slice with a fried egg, and sprinkle with hemp seeds and a pinch of red pepper flakes before serving.
Plan and shop this meal
Tell us where you are in your journey and we’ll match meals like this to your days — free.
Start free