Eggs are an excellent, high protein option for breakfast and a great way to keep your appetite at bay through until lunchtime. If you have been struggling to manage your weight, this may help you get on top of it once and for all. Research shows that people who eat a higher protein breakfast are better able to manage their hunger throughout the day. Try it!

Serves 2

Prep time: 5 minutes. Cook time: 10 minutes


4 slices dark rye sour dough bread

4 eggs poached

½ avocado

¼ purple onion, thinly sliced

½ capsicum, thinly sliced

4 asparagus spears, ends trimmed

1 tablespoon extra-virgin olive oil (EVOO)

½ lemon/ lime, juiced

Wedge of lemon/ lime, to serve

Sea salt and black pepper


1. Add EVOO to a non-stick pan over medium heat.

2. Add onion, capsicum, asparagus, salt and pepper and lightly sauté (avoid chargrilling).

3. Meanwhile, place water on to boil for poached eggs [or you can poach your egg in a microwave - just crack it into a mug, pierce the yolk and cover with water. Start with 40 -60 seconds]

4. Toast bread and spread with smashed avocado.

5. Layer with vegetables and egg. Top with lime/lemon juice and garnish with lime/lemon wedge.

6. Serve immediately.