Of which 8 g sugars and 8.6 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Omega-3 (salmon) · Vitamin D (salmon) · Complete protein (egg)
Allergens egg, fish, sesame
Smoked salmon bowl with poached eggs
Smoked salmon, poached eggs and avocado in a fresh bowl, ready in 15 minutes.
Ingredients
- 100 g (3½ oz) smoked salmon
- 2 eggs (100 g / 3½ oz)
- ½ avocado (85 g / 3 oz)
- 1 handful of arugula and fresh spinach (60 g / 2 oz)
- 1 handful of cherry tomatoes (80 g / 2¾ oz)
- ½ cucumber, sliced into rounds (100 g / 3½ oz)
- 8 g sesame seeds
- 1 tbsp olive oil (10 g)
- lemon juice, to taste (5 g)
Method
- Wash the arugula and spinach well and halve the cherry tomatoes.
- Thinly slice the cucumber into rounds and slice the avocado.
The full method (8 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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