Monday Breakfast Prep: Egg, Avocado and a Choice of Rice or Toast

Prepare the base the night before, then cook the egg in the morning. This breakfast guide is about reducing morning decisions, not promising better concentration from one meal.

Ingredient video accompanying this article.

A quick egg and avocado breakfast

On busy Monday mornings, complex cooking can add stress. Here’s a recipe for an egg-and-avocado bowl using cooked rice or toast; allow extra time if starting rice from dry.

Main Ingredients (serves 1)
1 bowl of oatmeal or whole grain rice (or 1 slice of lightly toasted whole wheat bread)
1 fresh egg
1/2 ripe avocado
A handful of baby greens or spinach
1 tablespoon of extra virgin olive oil
A few roasted walnuts, a squeeze of lemon juice, salt, and pepper to taste
Step-by-Step Cooking Process

1. Prepare the Base: Place warm whole grain rice or lightly toasted bread in a wide plate or bowl.

2. Set Vegetables and Fat: Slice the avocado thinly and arrange it nicely on top of the grains along with the washed baby greens.

3. Cook the egg: Poach or pan-cook the egg until both the white and yolk are firm. A fixed two-minute time is not a reliable doneness check.

4. Dress and Finish: Place the poached egg in the center of the prepared bowl, drizzle with extra virgin olive oil and lemon juice, and sprinkle with salt, pepper, and chopped walnuts.

This meal is visually appealing with the yellow yolk and green vegetables, and the nutty aroma and smooth texture awaken the senses on a sluggish Monday morning.

5. Prepping and Storing for Busy Professionals

To make Monday mornings more manageable, consider doing some simple meal prep on Sunday evening.

Wash and Dry Vegetables: Wash baby greens or bell peppers on Sunday night and store them in a sealed container with a paper towel to absorb moisture for easy access in the morning.
Utilize Overnight Oats: If you prefer something ready to eat, mix rolled oats with milk or a plant-based drink, nuts, and berries, and let them sit in the fridge overnight for 'overnight oats'.
Portion Nuts: Pack walnuts, almonds, and pumpkin seeds into small bags or containers for easy grab-and-go options on your commute.

Omit walnuts for a nut allergy, and choose bread or grains that fit any prescribed restrictions. Keep overnight oats refrigerated and follow the label of the milk or alternative drink.

Storage and kitchen notes

Use a food thermometer: chicken and reheated leftovers should reach 74°C/165°F. Refrigerate perishable leftovers within two hours (one hour above 32°C/90°F). See FoodSafety.gov cooking temperatures and USDA leftover guidance.

Adjust the quantities to appetite and check all ingredient labels for allergens. These are cooking examples, not nutrient-tested medical meal plans. Record the amounts and texture you prefer so the next batch is easier to repeat.

Reviewed October 13, 2026 · YM-LAB Wellness Food.

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