The ultimate lazy lunch. A can of tuna and a ripe avocado on toast hits every macro in 5 minutes flat.

• Tuna is the cheapest high-quality protein in the supermarket.
• Avocado supplies monounsaturated fats for hormones.
• Sourdough delivers slow carbs without spiking blood sugar.

1. 1

   Drop the sourdough slices into a toaster and toast until golden brown and the surface is firm and slightly crunchy.

2. 2

   While the bread toasts, halve the avocado, remove the pit and scoop the flesh into a small bowl.

3. 3

   Mash the avocado with a fork to your preferred texture, then season with lemon juice, salt and pepper.

4. 4

   Drain most of the water from the tuna can, leaving just a little moisture; tip the tuna into a separate bowl and mix in the Greek yogurt or mayo until combined.

5. 5

   Spread the mashed avocado generously over both slices of toast right to the edges.

6. 6

   Spoon the tuna mixture on top of the avocado, dividing it evenly.

7. 7

   Pile the microgreens on top, then finish with a pinch of red pepper flakes and a final crack of black pepper.

• Buy line-caught skipjack - lower mercury than albacore.
• Add capers for a briny kick.
• Use seeded rye for extra fiber.