A simple lunch that feels a little bit special but takes less than 10 minutes to make.
Packed with protein, healthy fats and fibre, it’s the perfect option for keeping energy levels steady throughout the afternoon.
(fab for brekkie too!)
Key Information (per serving)
- Protein: Approximately 32g
- Fibre: Approximately 8g
- Serves: 1
Ingredients
- 1 slice sourdough bread
- 100g smoked salmon
- 1 large egg
- ½ avocado
- 1 tbsp mixed seeds (pumpkin, sunflower and chia work well)
- Handful of rocket or baby spinach (optional)
- Black pepper
- Lemon wedge (optional)
Method
- Toast the sourdough until golden.
- While the bread is toasting, poach the egg to your liking.
- Mash the avocado lightly with a fork and spread over the toast.
- Top with the smoked salmon and rocket or spinach if using.
- Place the poached egg on top.
- Sprinkle over the mixed seeds and season with black pepper.
- Finish with a squeeze of lemon juice and serve immediately.
Why It’s Good in Midlife
This lunch delivers over 30g of protein to support muscle maintenance, strength and recovery.
The avocado and seeds provide healthy fats that support heart health, while the seeds also add extra fibre, magnesium and zinc.
Fibre becomes particularly important in midlife for supporting gut health, blood sugar balance and keeping you feeling fuller for longer.
Combined with the omega-3 fats from the salmon, this is a nutrient-dense lunch that nourishes your body and helps keep energy levels steady throughout the afternoon.