Why I am having toast for lunch and why you should too

Lunch can be a difficult meal of the day. You’re too busy to cook something, you might not have leftovers, you’re starving, hangry, and need something substantial enough to last you until the evening. My answer to this conundrum is this: a loaded slice of toast (or two), so loaded that a knife and fork are a necessity.

The first step, of course, is the base. How are you going to make toast without bread? My inclination is towards a half-and-half seeded loaf, but whatever you choose, make sure your bread is good – it makes all the difference. Whilst trying to calm the temperaments of the toaster, toast your slice well as it is going to be bearing a heavy load.

Next up is a spread. This could be as simple as butter, but I like to switch between either avocados (which are high in healthy fats, and their green colour must mean they’re healthy) or hummus smattered with paprika (a good source of protein). The avocado does require a little extra work and some lemon juice, but opening a perfectly ripe avocado will change your day.

Whatever leftover sausages, fish, or chicken you have from last night’s dinner, put that on

Then, because I know you don’t eat enough of them, add some vegetables of your choice. Salad leaves are good for fibre (and iron if you add spinach); cucumbers are full of antioxidants and obviously water content; and while it is debated whether tomatoes are in fact a veg or not (which I won’t get into), they are great for potassium. Arrange your leaves flat or slice the veg and lay them down. We’re not going for height yet: that comes next.

Here’s the fun part: protein. While these things are protein (mostly), I prefer to think of them as the bulk, or the reason I am making this toast in the first place. Whatever leftover sausages, fish, or chicken you have from last night’s dinner, put that on. If the fridge is looking a bit empty, salami, mozzarella (does this count as a protein?), fried mushrooms, and even a fried egg all work too. This is where most of the load is for the toast.

Of course, a sweet toast instead or perhaps after the savoury one also works

Now most of the toast is done: we have the bread, the spread, the veg, and the bulk. This is a good toast, but for it to be really great, these next additions make all the difference. First, something crunchy – walnuts, sunflower seeds or pumpkin seeds (all healthy fats). Next, something bright: let me explain. This is something unexpected, or of a vastly different flavour to the rest of the toast. Pomegranate seeds, feta, fancy cheeses, peaches in the summertime.

Of course, a sweet toast instead or perhaps after the savoury one also works. In the case of a sweet toast, the simpler the better. The ones I fall back on always are classics: a PBJ (peanut butter – again good fats – and jam, which technically does have fruits in); butter and jam (the more luxurious, the better); or butter, honey, and cinnamon (there is nothing healthy to be said about this one).

So, if I’ve made you hungry just reading this, look to your next meal – is it lunchtime? If it is, aren’t you lucky; you now know what to eat!