Smashed avocado with poached eggs

Why This Works for Intermittent Fasting

Avocado is loaded with monounsaturated fats and fibre that slow digestion and suppress hunger hormones for hours after your eating window opens. Two poached eggs add around 12g of complete protein per serving, supporting muscle preservation during a fast. The high fat-to-carb ratio keeps insulin low, helping your body continue burning stored fat even after you eat.

Ingredients

• 2 ripe avocados
• 4 large eggs
• 1 tbsp white wine vinegar (for poaching)
• 1 tbsp extra-virgin olive oil
• Juice of ½ lemon
• Sea salt and freshly ground black pepper, to taste
• Pinch of red pepper flakes (optional)
• Fresh chives or flat-leaf parsley, to garnish (optional)

Instructions

1. Bring a medium saucepan of water to a gentle simmer over medium heat. Add the white wine vinegar — this helps the egg whites hold together.
2. Halve and stone the avocados. Scoop the flesh into a bowl.
3. Add the lemon juice, olive oil, a generous pinch of sea salt, and black pepper. Mash with a fork to your preferred consistency — leave it slightly chunky for texture.
4. To poach the eggs: stir the simmering water in a circular motion to create a gentle vortex. Crack each egg into a small cup first, then carefully lower it into the centre of the vortex. Cook for 3–4 minutes for a set white with a runny yolk.
5. Remove each egg with a slotted spoon and rest on kitchen paper for 30 seconds to drain.
6. Divide the smashed avocado between two plates. Top each portion with two poached eggs.
7. Season with sea salt, black pepper, and red pepper flakes if using. Scatter fresh herbs over the top and serve immediately.

Nutrition Per Serving

Fasting Compatibility

Best for: 16:8, 18:6, OMAD. The dense combination of healthy fats and protein makes this an ideal first meal to break a fast — it satisfies quickly, preventing overeating, and the low net carbohydrate content (around 5g) keeps insulin response minimal so you extend the metabolic benefits of your fast into your eating window.

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