LunchHigh ProteinDairy Free
Tuna Avocado Power Toast
35g protein, 5 minutes, made entirely from pantry staples.
Prep
5m
Cook
2m
Total
7m
Servings
1
kcal
445
Protein
35g
Carbs
38g
Fat
17g
Macros per serving
Overview
Why it works
The ultimate lazy lunch. A can of tuna and a ripe avocado on toast hits every macro in 5 minutes flat.
- Tuna is the cheapest high-quality protein in the supermarket.
- Avocado supplies monounsaturated fats for hormones.
- Sourdough delivers slow carbs without spiking blood sugar.
Ingredients
Ingredients · 1 servings
- 1 can (140 g) tuna in water, drained
- 1/2 ripe avocado
- 2 slices sourdough
- 1 tbsp Greek yogurt or mayo
- Juice of 1/2 lemon
- Red pepper flakes
- Microgreens
- Salt and pepper
Instructions
Step by step
- 1
Toast sourdough until golden.
- 2
Mash avocado with lemon, salt, pepper.
- 3
Mix tuna with yogurt.
- 4
Spread avocado on toast, top with tuna and microgreens.
- 5
Finish with chili flakes.
Pro Tips
Coach-level details
- Buy line-caught skipjack - lower mercury than albacore.
- Add capers for a briny kick.
- Use seeded rye for extra fiber.
Storage & Swaps
Keep it, swap it, save it
Storage
- Best fresh - toast goes soggy.
- Label containers with the prep date.
- Reheat gently or bring to room temp before serving.
Smart swaps
- Canned salmon or sardines for omega-3s.
- Cottage cheese instead of yogurt.
- Gluten-free bread.
Pair with a program
Eating right is half the result.
Plug this recipe into an Onyx program for the other half - periodized training that actually moves the needle.