Avo on Toast w/ a Twist - Sardines!

"Breakie Omega 3 Powerhouse"




  • Sardines
    • 1 can normally 85g per can (in water no salt added)
    • Season brand (this brand has no bpa lining can lining and is non-GMO) https://amzn.to/2INLO95
    • Wild planet is also another good brand
    • I opt for cans with the bones and skin, as you don’t really notice them bc/ they’re smaller fish and this makes them a great source of calcium too.  (Cans with bones won’t have it on the label vs. cans without will say 'boneless skinless')
  • Avocado
    • ¼ avocado
    • Organic
  •  Ezekial Toast
    • 1 slice
    • Ezekial bread is sprouted bread so it’s more bio available for your body to digest, and healthier for you https://amzn.to/2ufx3IJ *the plain, sesame, and flax options are delicious
  • Chili Pepper Flakes
  • Sprinkle of dill
  • Salt & pepper to taste



  1. Toast bread
  2. Add sardines from the can right on top
  3. Chop up avocado on top
  4. Sprinkle with seasoning
  5. Voila! 

*you can also try heating the sardines ever so slightly and then popping them on top if you prefer warmer


Nutritional Benefits - Omega 3, Calcium, Vitamin D, and Iron:  

  • Omega 3s
    • One can of the sardines has approx. 1,700mg of your weekly omega 3 recommended intake (the weekly recommended intake is 1750-3500mg, so just 1 can will meet a 1/2 of your intake!)  
    • You could have sardines 2x a week and be all set on omega 3s for the week!  
    • Alternatively, getting a diverse source of omega 3s is a great idea.  Flax seeds, walnuts, and chia seeds are other good options!
  • Calcium
    • One can has a whopping 28% of your recommended daily calcium intake 
  • Vitamin D
    • One can has 15% of your recommended daily iron intake. (That Vit D sunlight we all need and miss from working indoors). This is great news as food invariably does not provide Vitamin D and good ol' fashioned sunlight is the most accessible source.
  • Iron
    • One can has 8% of your recommended daily iron intake


* These stats don't even include the great nutrition from the Ezekial bread and yummy avocado, which would make it all the more :)