The Millennial Dad Survival Guide

Because breakfast should be fast, filling, and not taste like regret

Why This Works

Avocado toast isn’t just trendy—it’s a fiber-rich, heart-healthy, omega-3–friendly meal that takes less time than finding your kid’s other shoe. This version is optimized for flavor, nutrition, and dad-level efficiency.

🧰 What You’ll Need (Tim’s Favorite Edition)

• 1 slice sprouted grain bread
• 1 ripe avocado, sliced
• 1–2 tablespoons caramelized onions
  (You can make this in a batch and store in the fridge)
• 1 tablespoon sun-dried tomatoes
  (Or oven roasted tomatoes)
• 1 egg, cooked to your liking (poached, fried, or soft-boiled)
• Olive oil, for pan-toasting

🛠️ How to Make It

1. Toast the Bread Like a Legend
   Skip the toaster—heat a bit of olive oil in a carbon steel or cast iron pan over medium heat. Toast the bread until golden and crisp on both sides.
2. Layer It Up
   Lay down the avocado slices). Top with caramelized onions, chopped sun-dried tomatoes, and your perfectly cooked egg.
3. Eat Immediately
   That first crunchy, creamy bite waits for no one.

🧠 Other Popular Toppings For The Recipe

• Goat cheese + blueberries + honey
• Smoked salmon + cucumber + dill
• Radish slices + microgreens + lemon zest
• Roasted red peppers + feta + arugula
• Pickled onions + crushed pistachios

These combos bring great texture, eye appeal, and nutrition—and they’re toddler-customizable if you skip the spicy stuff.

🩺 Doctor’s Notes

🥖 On Bread:

Bread choice matters. Choose sprouted grain or 100% whole grain options to avoid blood sugar spikes and insulin surges. Don’t fall for “multi-grain” marketing—it often means refined grains in disguise.

• Look for “whole grain” or “whole wheat” as the first ingredient
• Aim for minimal to no added sugar
• 🧊 Pro Tip: The healthiest breads are often in the freezer section. Long shelf life = loaded with preservatives = maybe not your gut’s best friend.

🍳 On Eggs:

Eggs are nutrient-dense: they provide high-quality protein, choline, B vitamins, and more. But the science around their impact on heart health can be confusing.

Yes—eggs contain dietary cholesterol, but for most people, only about 20% is absorbed and it has small impact on the concerning cholesterol-carrying particles (the ones scientists refer to as “ApoB-containing lipoproteins,” like LDL).

That said, if you already have elevated lipoprotein levels or a known cardiovascular condition, it may be smart to limit dietary cholesterol as a precaution—even if most of it isn’t absorbed. It’s less about fear, and more about fine-tuning based on your personal health profile.