Egg & Avocado Sandwich

Name: Egg & Avocado Sandwich
Cook time: 10 min
Total time: 10 min
Yield: 1 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Easy

LEVEL

#under_15

#staple

#protein

A grab-and-go breakfast for working moms — whole-wheat bread with boiled egg, avocado and lettuce; good fats plus quality protein, portable.

MumEat recipe

✨

Nutritional Highlights

🌿

24%

DAILY RDI

Folate

142.2µg

💪

23%

DAILY RDI

Protein

16g

🧠

19%

DAILY RDI

DHA

38mg

+ 5 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Egg-avocado sandwich is a portable breakfast favourite for working pregnant moms.

🔬 Modern Science

Whole-wheat bread is lower-GI, egg adds protein and choline, avocado gives monounsaturated fats and folate — well-balanced.

⚠️Moderate evidence

🍳

Instructions

3 steps

Boil and slice egg; slice avocado.

Layer lettuce, egg and avocado in whole-wheat bread.

Season with pepper and salt, halve.

🌿

Full Nutrition Breakdown

🧠DHA

19%(38mg)

🦴Calcium

8%(75.2mg)

💪Protein

23%(16g)

Zinc

17%(1.9mg)

Folate

24%(142.2µg)

Iron

11%(2.9mg)

Vitamin D

13%(2µg)

Vitamin C

13%(11.3mg)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] ACOG. Nutrition During Pregnancy (2021).

Quality fats and protein at breakfast support stable energy.

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