Egg & Avocado Protein Bowl

For Plan4One.com | Healthy Solo Cooking Made Simple

🥗 A High-Protein Power Bowl That’s Actually Worth Getting Out of Bed For

Let’s be honest — some lunches are a bit… meh. A sad sandwich or yet another instant noodle cup just doesn’t hit the mark when you’re trying to stay full and fuelled.
That’s where this Egg & Avocado Protein Bowl swoops in — creamy, crunchy, zesty, and absolutely packed with muscle-loving nutrients. It’s a quick, no-fuss meal for one that feels fresh, satisfying, and balanced — all in under 15 minutes.

Perfect for anyone working from home, on a fitness journey, or just trying to keep lunch from being a mid-day letdown.

🥚 Why You’ll Love This Bowl

Protein-rich from boiled eggs and quinoa (yep, both heroes).
Heart-healthy fats from creamy avocado and olive oil.
High in fibre for that slow, sustained energy.
Customisable — tweak it with your favourite veggies, grains, or dressings.
Meal-prep friendly — great for quick fridge assembly midweek.

💪 Nutritional Highlights

Nutrient	Benefit
Protein (28g)	Builds muscle, supports recovery, and keeps you feeling full.
Healthy fats	Avocado + olive oil = improved heart health and brain function.
Fibre (8g)	Aids digestion and stabilises blood sugar.
Folate & Vitamin E	Great for cell repair and glowing skin.
Iron & Zinc	Support energy levels and immune health.

Approx per serve: 420 calories • 28g protein • 8g fibre • 18g healthy fats

🥣 Ingredients (Serves 1)

2 large eggs
½ ripe avocado
½ cup cooked quinoa (or brown rice, or mixed grains)
¼ cup cherry tomatoes, halved
¼ cucumber, sliced
1 tbsp feta cheese (optional)
1 tsp olive oil
Squeeze of lemon juice
Salt & pepper, to taste
Fresh herbs (parsley or coriander), for garnish

Optional boosters: sprinkle of pumpkin seeds, dash of chilli flakes, or drizzle of balsamic glaze.

🔪 Step-by-Step Instructions

Step 1: Boil your eggs
Place eggs in a small saucepan and cover with cold water. Bring to a boil, then simmer for 8–9 minutes for firm yolks (or 6–7 minutes if you like them jammy). Cool under cold water, peel, and halve.

Step 2: Build your base
In a shallow bowl, add cooked quinoa as your base. If it’s cold from the fridge, warm it slightly in the microwave for 30 seconds.

Step 3: Slice and dice
Halve your avocado and slice it neatly. Arrange it with the tomatoes and cucumber around the bowl — Instagram-worthy placement optional, but recommended.

Step 4: Add the eggs & extras
Place your halved eggs on top, crumble over feta (if using), and season generously with salt and pepper.

Step 5: Dress it up
Drizzle olive oil and a squeeze of lemon over the top. Finish with fresh herbs and any optional boosters for extra crunch or heat.

🧊 Storage & Meal Prep Tips

Make ahead: Boil eggs and cook quinoa up to 3 days in advance. Store separately in airtight containers.
Avocado freshness: Slice it just before serving to avoid browning (or drizzle with lemon and cover tightly).
Portable version: Pack all ingredients in a lunch container, keeping dressing separate until ready to eat.

🔄 Healthy Swaps & Add-Ons

Swap eggs: Try grilled chicken, canned tuna, or tofu for variation.
Swap quinoa: Use brown rice, lentils, or couscous.
Add greens: Toss in baby spinach, rocket, or kale for extra fibre.
Go spicy: Add a drizzle of Sriracha or sprinkle of chilli flakes.

🧠 Quick Nutrition Tip

Combining protein, fibre, and healthy fats like in this bowl is the holy trinity of a satisfying solo lunch — it keeps blood sugar stable, prevents mid-afternoon crashes, and makes you less likely to raid the snack cupboard by 3pm.

So yes, eggs and avocado really do live up to the hype.

💬 Let’s Wrap It Up

This Egg & Avocado Protein Bowl is the kind of lunch that makes you feel like you’ve got your life together — even if you’re eating it at your desk while answering emails.
It’s wholesome, balanced, and ridiculously easy to throw together.

Try it this week, and if you love it, share it with your solo-cooking mates or tag @Plan4One on social media — we’d love to see your version!