Poached Eggs on Avocado Toast

By Juliana Kassianos, Transformational Fertility Coach, Yoga Teacher and Founder of The School of Fertility

A perfect balance of healthy fat, protein and carbs, keeping you fuelled throughout the day.

Poached Eggs on Avocado Toast


  • Two slices of sourdough bread

  • One avocado (half each)

  • Freshly squeezed lemon juice

  • Four Red Lion label eggs

  • Handful of tommy tomatoes

  • A handful of leaves of salad rocket


  • Himalayan pink salt

  • Black cracked pepper


Toast the two slices of sourdough bread, try not to burn it though. Mash up the avocado with some freshly squeezed lemon juice, a pinch of salt and pepper, then spread on the two slices of toast. Add some washed and halved tommy tomatoes.

In the meantime, poach the four eggs. Using a poaching bag or ring helps to keep them in one piece. If you're using a pan of water that's at a bare simmer, add in a drop of vinegar and lightly swirl the water before adding the eggs. I cook ours for around five minutes, but timing really depends on the size of the eggs and whether they've come straight from the fridge.

Once ready, place them on your avocado toast. Try to make sure you don't bring a whole lot of water with them when you take them out the pan. If so, dab some kitchen roll over them. Wash some salad rocket and add on top. Then you're all ready to tuck in.


  • Sourdough bread: Baking this type of bread involves a long process of fermentation. Fermented foods are rich in ‘good’ bacteria, which fortify the gut microbiome and help to support your immune system. A healthy balanced gut bacterium is necessary for lowering inflammation, processing toxins and reducing toxin exposure to a developing foetus

  • Avocado: This is a healthy form of fat, rich in vitamins and minerals. You want to have 'good' fats in your diet as they provide the necessary precursors for healthy hormone levels needed for optimal fertility

  • Lemon juice: Rich in vitamin C, which in men assists in the prevention of sperm agglutination (clumping together)

  • Eggs: Rich in vitamin B12, of which deficiencies have been linked to infertility and miscarriage. The yolks are also a good source of vitamin D and iron

  • Tommy tomatoes: Rich in Lycopene, which can help to improve sperm count 

  • Salad rocket (arugula): Nutritious green leafy vegetable particularly rich in folate. It's also a cruciferous vegetable, containing a compound called Di-indolyl-methane, which is important for flushing excess oestrogens and toxins out of the body

Juliana Kassianos