Scrambled Eggs on White Toast

White toast is one of the few times white bread is the better choice over wholemeal — its higher glycaemic index speeds glucose delivery post-workout. Combined with eggs for complete protein, this is a classic recovery meal that works. Don't overthink it.

Ingredients

• 4 large eggs
• 2 slices white bread
• Splash of skimmed milk
• Salt and black pepper
• Optional: small bunch of chives, chopped

Method

1. Toast the bread.
2. Crack the eggs into a bowl with the milk, salt, and pepper. Whisk lightly.
3. Heat a non-stick pan over medium-low heat. Add the egg mixture.
4. Stir slowly and constantly with a rubber spatula, moving the eggs around the pan.
5. Remove from heat while the eggs still look slightly underdone — residual heat will finish them.
6. Pile onto the toast and eat immediately.

Nutrition Notes

Four eggs provide 24g of protein with all essential amino acids. White bread provides 28g of carbohydrates with a high glycaemic index — ideal for post-workout glycogen replenishment. The milk in the eggs adds a few extra grams of protein.