Chicken Avocado Sandwich

4 oz chicken breast
1/2 small hass avocado (50g)
1 clove garlic (crushed)
1 tsp salt
1 tsp ground pepper
1 tsp onion powder
1 romaine lettuce leaf
2 thin slices of whole grain bread (I’m using Dave’s Killer Bread – 21 Whole Grains and Seeds)


  1. Spray some avocado oil on a small skillet and add chicken breast. Set over medium heat. Add salt, pepper, garlic, and onion. Cook thoroughly. Remove from heat and transfer chicken into a bowl.
  2. Shred the chicken. If you have a large mixer, you can use the flat beater attachment and use a splash guard to shred the chicken. If not, use a fork to hold the chicken steady and another fork to scrap and tear the chicken flesh into small, shredded pieces.
  3. Add avocado and mix well.
  4. Spread mixture on bread and add lettuce.

Nutrition Facts:
Calories: 300
Carbs: 29g
Protein: 29g
Fat: 11g

Spinach Omelette & Avocado Toast

I eat this for breakfast almost every morning because it’s high in protein and healthy fats. Avocados are also a great source of potassium and are high in oleic acid which reduces inflammation and have shown beneficial effects on genes linked to cancer.


1 slice thin slice whole grain toast (I’m using Dave’s Killer Bread – 21 Whole Grains and Seeds)
1/2 avocado
1 egg
1/3 cup egg whites
1/2 cup spinach
2 slices smoked turkey
optional: Trader Joe’s Everything but the Bagel Sesame Seasoning Blend

Calories: 315
Carbs: 18g
Protein: 30g
Fat: 14g