Fitness coach's avocado on toast recipe 'cuts 700 calories' using simple swaps
A women’s fitness coach has shared how she sheds 700 calories from a popular healthy brunch meal by making her own version.
Mimi Davenport, founder of Powerful Performers, explained how avocado on toast with a side of eggs can be calorie-dense and not very useful if fat loss is your goal. She posted a reel on Instagram walking through her own recipe of the popular meal but with less calories.
The fitness coach compared a plate of avocado on toast that has 1102 calories with her take on the dish that has 412 calories. Both plates look very similar but Mimi’s take reduces the quantities of the ingredients used.
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Holding up the plate with the calorie-heavy avocado on toast in the Instagram reel, she said: “Stop eating like this if you actually want to lose weight. This healthy breakfast contains 1102 calories.
“When I’m dieting, that’s nearly 80% of my daily calories used up in one meal. And while this is a well balanced, super healthy meal it’s not the most useful thing we can eat if fat loss is our main goal.”
She then held up her version of the meal and added: “But don't worry, I'm going to show you how you can still enjoy a tasty brunch and lose weight. My version contains 412 calories.
“But wait they look pretty much the same right. So what's the difference that's gonna save us nearly 700 calories?”
Mimi then showed the difference between how the calorie-dense avocado and toast and her version is made. She continued: “Let's go and make it. Starting with your toast fat wedge for the higher cal one and portion control for the other.
“Buttering this one but leaving it off the other. Avocado after all is nature’s butter. Heavy handed with the avocado over here and I've weighed it out on this one.
“Weighing our food out isn't for life guys. It's literally until we learn how calorie dense certain types of foods are and where we need to rein it in a little bit if we're trying to lose weight.”
Moving onto the eggs, she cooked them in oil for the high-calorie meal and for the lighter version, she cooked the egg in Fry Light, a one-calorie cooking spray. She also added some liquid egg whites to “bulk them out and increase the protein.”
She topped the calorie-dense version off with seeds but left them out on the other one. To add flavour, she seasoned them both with salt and pepper as she said that this “has got nothing to do with calories”.
To wash the brunch down, she subbed the latte in the calorie-dense avocado on toast for an Americano with some frothy milk. Mimi concluded her video: “And that's literally it. With a few simple swaps we've saved ourselves 690 calories.”
She added that she could have two servings of her version of the meal for less calories than the other one. Mimi explained: “We can eat a higher volume of food which means we're going to stay fuller for longer whilst dropping more fat.”
In the caption of the post she wrote: “700 cal difference in a meal that looks the same . And before anyone comes for me… I’m not saying that either meal is good or bad.
“Think of it more as ‘useful’ or ‘unuseful’ for your goal. If fat loss was my goal… I’d personally prefer to eat 2-3 lower calorie meals than one higher calorie one but everyone is different and at the end of the day…If you’re putting your body in a calorie deficit YOU WILL LOSE BODY FAT!”
Her Instagram reel has received 607,000 views, nearly 4,000 likes and dozens of comments. One user said: “Amazing, you are killing it.” Another added: “Wait what that is crazy.”
The NHS has also shared the benefits of keeping track of calories when trying to lose weight. On its website, it states: “When we eat and drink more calories than we use, our bodies store the excess as body fat. If this continues over time, we may put on weight.
“Knowing the calorie content of food and drink - and how much we have - makes it easier to keep track of our daily intake. However, counting calories is not the only way to change how you eat to lose weight. Simple things like adjusting portion sizes and making sure your meals are made up of the right food can also make a big difference.”