Avocado toast isn’t just a trend anymore. It’s part of our regular routines for breakfast and even lunch & dinner.
But just smashing avocado on toast isn’t truly a balanced meal. Make sure you’re adding protein to your avocado toast (and veggies of course!)
Adding protein to meals is important because it keeps our muscles healthy and increases satisfaction to help w/ appetite & cravings.
6 AVOCADO TOAST PROTEIN UPGRADES…
1. Hemp Seeds
2 tablespoons hemp seeds = 6.5 grams protein. Hemp seeds have healthy fat and are high in immune boosting zinc.
Hemp swap: Sprinkle on sunflower seeds or drizzle on tahini.
2. Whole Egg
1 egg = 7 grams protein. Eggs are a convenient source of protein and definitely eat the yolk since it contains important nutrients like bone building vitamin D & brain optimizing choline.
Egg swap: Mash tofu + turmeric together until it resembles scrambled eggs and warm in a skillet w/ olive oil or pesto.
3. White Beans
1/2 cup cooked white beans = 8 grams protein. Beans add plant protein and are a great source of gut-friendly, filling fiber.
How to: Mash white beans into avocado.
4. Plain 2% Greek Yogurt
1/2 cup = 11 grams protein. Greek yogurt is a probiotic powerhouse which supports overall gut health including immunity, digestion, and mood.
How to: Spread yogurt on toast & top with avocado or mix yogurt into mashed avocado. Cottage cheese works here, too.
5. Salmon
3 ounces = 16 grams protein. Salmon is loaded with omega 3’s which may reduce
stress, boost memory and reaction time, and increase brain gray matter, the tissue associated with higher intelligence.
How to: Top avocado toast with smoked, grilled, or baked salmon.
6. Tempeh
3 ounces = 16 grams protein. Tempeh (fermented soybeans) contains prebiotic fiber which feeds gut bacteria to make them healthier & stronger.
How to: In a skillet over medium heat, add thinly sliced tempeh, coconut aminos, and cumin. Heat until crispy for major vegan bacon vibes.
🍃VEGGIE UPGRADES
Once you have added PROTEIN to your avocado toast, next up is making sure you add enough VEGETABLES. Veggies boost overall mental wellbeing & happiness.😁
My favorite veggies on avocado toast: Watercress, spinach, arugula, cucumber, tomatoes, red onion, radish.
🍞BREAD UPGRADES
SPROUTED
I love sprouted whole grain bread since sprouting may increase the amount of protein, vitamins & minerals our body can use. And many people find it easier to digest than unsprouted versions.
SOURDOUGH
Another bread that rises above the rest: Sourdough. Sourdough bread may help keep blood sugar levels steady for long lasting energy.
SWEET POTATO
Not a bread fan or wanna change things up? Swap out the bread for sweet potato toast. Click HERE for how to make it.
