Ideas for a quick lunch that doesn’t weigh on the line , that is low-calorie but also tasty, satiating and balanced? Here is a recipe for a quick lunch that is very popular in recent times, avocado toast (or English, “avocado toast”): only 235 calories per serving, for this toast which, combined with a green salad with a level teaspoon of oil and a little lemon juice, provides us with 285 calories for a balanced and healthy dish, with good fats, fibers and a low glycemic index. Let’s see how to do it.

QUICK AND DIET LUNCH WITH AVOCADO TOAST
For a portion, that is a toast:
45 grams of ripe avocado pulp (about a quarter of a normal avocado or half a Hass avocado)
a slice of wholemeal pan or a slice of rye bread (in this case is ten calories more) toasted
an egg
five grams of butter
half a clove of clean garlic
salt, paprika, two or three drops of lemon juice, a hint of mustard (optional)

Clean the avocado, weigh 45 grams of ripe pulp and mash it with the rembi of a fork adding a few drops of lemon (two-three are enough, do not squeeze half as it alters the flavor of the avocado cream), salt, paprika or pepper and a pinch of mustard. In the meantime, set aside and toast the slice of wholemeal bread. Once toasted, rub it on one side with half a clove of garlic while it is still hot with a quick pass. In a small pan, put five grams of butter (about a teaspoon), heat it and shell an egg, then cover with a lid and cook for 6-7 minutes, so as to have the egg white cooked and the yolk soft. Salt it lightly and prepare your avocado toast:
– place the toasted and flavored wholemeal bread on a plate, spread the avocado cream on it and place the freshly cooked egg on top. Serve it immediately, with the hot egg and warm bread, accompanied by a green salad with a teaspoon of oil, for a total of 285 calories for your quick lunch.
Nutritional values ​​for avocado toast only: 
Kcal 235; fats 16.4; carbohydrates 13.12 of which 8 net, proteins 9 grams.

To further reduce calories: you can get an equally tasty result by eliminating the butter and cooking the egg in boiling water for 5 minutes (it counts from the moment of boiling), in order to have a soft “barzotto” style yolk. Cut it in two halves and place it on top of the toast. In this way the calories of all avocado toast are about 200. Avocado toast
variant with salmon : use about 60 grams of smoked salmon instead of egg cooked in butter.
Same calories as the recipe with egg and butter.
For a quick vegan lunch: avocado toast with cannellini beans:remove the egg and butter, and instead use about 50 g of cannellini beans or chickpeas already boiled, heated quickly in a pan with a level teaspoon of pesto (in this case avoid the mustard in the avocado cream) or alternatively a level teaspoon of olive oil and spices to taste.

For further information: diet meals with only 200 calories.