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BT Nutritionist

Hi Rose,

1 slice of rye bread would be your 1 serve of starchy carbs yes 🙂

As per the Food Servings Guide avocado is allowed (listed under Oils & Fats), however, we do recommend 1 serve as 1/4 of an avocado and no more than 2 serves in total of any of the fats or oils in the list. Therefore you could add avocado to any of your meals just keep this limit in mind.

You would then just need to add your 2 serves of protein to the meal, this could be in the form of scrambled eggs (1 cup of reduced fat milk + 2 eggs), or 2 eggs + 1/2 cup Greek yoghurt, 2 eggs + 1/2 cup cottage cheese, 100g salmon + 2 eggs or 1/2 a cup of legumes.


BT Nutritionist 🙂