Weight/fat Loss isn’t about food source, it’s about numbers. So you can eat what you want, when you want as long as you’re hitting your numbers.

This beauty is quick, easy and only 300 Kcals ?.

Serves 1

Kcals: 300

Prep Time 10 Minutes

Cook Time 5 Minutes



1 Medium Egg

1/2 Small Ripe Avocado (50g-75g)

1 Tbsp Fresh Lime Juice

1 Tbsp Red Onion, Diced

1/4 Tsp Chilli Flakes

1/4 Tsp Sea Salt

1 Slice Sourdough Or Wholemeal Bread



For The Poached Egg

Bring a saucepan of water to the boil. Now, crack your egg into the hot water, reducing the heat until the water is gently bubbling. Cook the egg for 3 -4 minutes for a runny yolk, then carefully lift it out with a spoon and drain on paper towels.

For The Smashed Avocado

Cut the avocado in half and remove the stone. Scoop out the avocado from it’s skin and place into a bowl. Mash the avocado using a fork and then add the lime juice and diced onion and mix.

Serve the avocado and poached egg on a piece of sourdough or wholemeal bread, sprinkling the salt and chilli flakes on top.

Tip: another simple way to poach an egg is by loosely covering a cup with clingfilm to create a ‘net’, add a tiny drop of oil to prevent sticking, crack the egg into the ‘net’ and then gather and tie a knot in the clingfilm so the egg has no room to move. Drop this into the water, cook and gently cut the clingfilm open to release the now poached egg.


Enjoy guys and girls. Let me know what you think. Tag me in your posts @thephysiquegeek