Poached egg with smoked salmon, avocado and lemon

Try this protein rich recipe to kick start your day!

Are you working hard at the gym on your spring body transformation?

In order to maximise muscle recovery and growth after yesterday's strength training, the body needs 20-30g of protein every few hours.

A typical serve of cereal with milk, or a couple of slices of wholegrain toast with your everyday spread, will provide far less than this (approximately 10g).

Even if your aren't taking part in regular physical activity, increasing your protein intake at breakfast may have benefits for weight management, as the protein helps you to feel fuller for longer, which can help control your appetite.

Try this protein-rich recipe to kick start your day.  It will help you get some omega-3 fatty acids too!


1 extra large egg
1 slice thick wholegrain bread
30g sliced smoked salmon
1 tbs avocado
1 lemon wedge
Pepper (to taste)


  1. Boil water in a small saucepan or frying pan.  
  2. Once the water reaches boiling point turn the heat down to a simmer, add a splash of vinegar and crack an egg into the water.
  3. Toast the bread.
  4. Once toasted, spread the avocado on the toast, squeeze the lemon over the top of the avocado, and place the salmon on top onto the avocado.
  5. Place the egg on the smoked salmon and season with pepper.
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