Serves: 2
Prep time: 10 minutes
Cook time: 5 minutes (for the toast)
Total time: ~15 minutes
✔ High in plant protein to support satiety and muscle maintenance
✔ Rich in fibre to support gut health and fullness
✔ Healthy fats from avocado promote sustained energy
✔ Quick, fresh meal ideal for breakfast or lunch on GLP-1 treatment
Nutrition (per serving, approx.)
Calories: ~390 kcal
Protein: ~18–20 g
Fibre: ~11–12 g
Ingredients
Main
2 slices wholegrain or sourdough bread
1 ripe avocado
200 g cooked shelled edamame beans
1 crush garlic clove
Juice of ½ lemon
1 tsp extra virgin olive oil (optional)
A pinch of chili flakes (optional)
A handful of chopped mint
Salt and black pepper
Optional toppings
Cherry tomatoes, halved
Radish, finely sliced
Microgreens
Sesame seeds
Method
Toast the bread until golden and crisp.
Place the avocado, cooked edamame, lemon juice, olive oil (if using), garlic, mint, salt and pepper into a bowl.
Mash together with a fork until mostly smooth, leaving a little texture from the edamame.
Spread evenly over the toasted bread.
Finish with your favourite toppings such as cherry tomatoes, radishes, sesame seeds or chilli flakes.
Health Coach Paul's Tips
Add a poached or boiled egg for an extra protein boost.
Use rye or seeded bread for even more fibre.
A handful of fresh herbs such as mint or coriander adds extra freshness.
Why This Works for You While on GLP-1 Medication
This meal combines protein, healthy fats and fibre to promote fullness while remaining relatively light and easy to digest. The creamy texture may be easier to tolerate during periods of reduced appetite, and the balanced nutrients help support stable energy levels throughout the day.
Easy Swaps
Bread: Rye, seeded bread or a wholemeal bagel.
Edamame: Peas or butter beans.
Lemon: Lime juice.
Avocado: Replace half the avocado with cottage cheese or Greek yogurt for an even higher-protein version.
Health Insight
Edamame is an excellent source of plant protein, fibre and isoflavones, making it a nutritious addition to a balanced diet.
Avocados provide heart-healthy monounsaturated fats and fibre, both of which help support satiety and overall cardiovascular health.
Wholegrain or sourdough bread contributes complex carbohydrates and additional fibre, helping to provide a slower release of energy and support blood glucose regulation.
Storage
The avocado smash is best enjoyed fresh but can be kept in an airtight container in the fridge for up to 24 hours.
Leave the avocado stone into the Smash to help prevent browning (yes it works!).
Toast the bread just before serving.