Turkey burger with pepper yoghurt and wedges
A tender turkey burger with roasted pepper sauce and oven wedges.
About 50 min · 595 kcal · 40 g protein per serving
Egg, avocado and spinach on wholemeal
Boiled egg and avocado with lime over spinach on wholemeal toast.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 21 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm 9 minutes gives a fully set yolk for medium eggs from the fridge
- Photograph the finished plate
- Time
- About 20 min
- estimated
- Serves
- 2
- see below
- Energy
- 475 kcal
- per serving
- Protein
- 25 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains eggs, gluten. Check the labels on packaged ingredients:
- wholemeal bread. Bread often contains soya and can contain milk, egg or sesame; check the label.
Cooking steps
Bring a pan of water to the boil, lower in the eggs and cook for 9 minutes.
Cooked when: the whites are set and the yolks are firm.
Lift them straight into cold water, leave for 2 minutes and peel.
Mash the avocado with the lime juice until spreadable but still textured.
Toast the wholemeal bread. Lay the spinach leaves flat over each slice first, then spread the avocado on top of them.
Slice the eggs, arrange them over the avocado and finish with the chopped chives.
The useful detail
Put the spinach against the toast rather than on top of everything. The leaves make a barrier, and the avocado stops soaking into the bread while you are still eating the first slice.
Make it work for you
One serving is Two slices of toast with two eggs and half the avocado. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Lemon juice instead of lime
Rounder and a little less sharp against the avocado.
Per serving: about the same energy, about the same protein, about the same fat.
Sourdough instead of wholemeal
Lighter and chewier, with less fibre.
Per serving: about 15 kcal more, about 1 g less protein, about 1 g less fat.
Cottage cheese instead of avocado
Much lighter and far less fat, and it adds about 8 g of protein a serving.
Per serving: about 45 kcal less, about 7 g more protein, about 8 g less fat.
Allergens: Adds milk.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A lunch where four eggs across two servings carry the protein, and the wholemeal bread rather than the avocado supplies most of the fibre.
| Energy | 475 kcal |
|---|---|
| Protein | 25 g |
| Fat | 23 g |
| of which saturates | 5 g |
| Carbohydrate | 43 g |
| of which sugars | 5 g |
| Fibre | 11 g |
| Sodium | 540 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| eggs | 200 g | FDC 171287Egg, whole, raw, fresh | 286 kcal | 25.1 g |
| avocado | 150 g | FDC 171705Avocados, raw, all commercial varieties | 240 kcal | 3.0 g |
| lime juice | 15 g | FDC 168156Lime juice, raw | 4 kcal | 0.1 g |
| wholemeal bread | 160 g | FDC 172688Bread, whole-wheat, commercially prepared | 403 kcal | 19.9 g |
| spinach | 60 g | FDC 168462Spinach, raw | 14 kcal | 1.7 g |
| chives | 10 g | FDC 169994Chives, raw | 3 kcal | 0.3 g |
| Whole recipe | Divided by 2 | 950 kcal | 50.1 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Keep boiled eggs in their shells in the fridge for up to a week. Mashed avocado browns within hours even with lime juice, so make it when you eat.
- Reheating
- Not needed; this is served cold on hot toast.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
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About 40 min · 410 kcal · 34 g protein per serving