Lunch · 10 min · Serves 1
Boiled Eggs, Sardines on Sourdough & Broccoli
This is what a balanced, blood-sugar-friendly lunch looks like.
Sourdough carbs paired with protein, fibre and healthy fats give you steady energy and real fullness. Save it for your next lunch.
- Protein
- 40g+
- Carbs
- ~28g
- Fat
- ~34g
- Fibre
- ~11g
- kcal
- ~670
Low. Estimated from published GI values, adjusted for the protein and fat on the plate. How we calculate it
Why it works
One slice of sourdough, surrounded by eggs, sardines, butter and a big pile of broccoli. The carbs are there, they're just outnumbered. Read: It's not just your blood sugar: why insulin matters too →
Ingredients Serves 1
No scales needed. Measurements are here if you want them, but it’s often easier to watch the reel, judge it by eye and have a go. Just keep the protein, fat and fibre on the plate.
Macros and real-life GL are for the recipe as written.
Swap it
- Sardines → tinned mackerel or salmon.
- Broccoli → tenderstem or green beans, same weight.
- Sourdough → any seeded or rye sourdough.
Method
- Boil the eggs for 8 minutes for a jammy yolk, then cool in cold water and peel.
- Steam the broccoli for 4–5 minutes and sprinkle with garlic granules.
- Toast the sourdough and spread with butter.
- Lay the sardines over the toast, halve the eggs and plate everything together.
Nutrition and glycaemic load are estimates. Responses vary from person to person. General information only, not medical advice.