Healthy BLT With Avocado

(Image credit: Unknown)

The traditional BLT makes for a tasty midday meal but isn’t the most nutritionally advisable option for the hard-training sandwich connoisseur. This variation brings a little more nutritional balance to the table: by replacing iceberg lettuce with avocado you get a creamy hit of fibre and oleic acid, which help to fill you up and reduce hunger pangs, alongside monounsaturated fats that are good for the heart. And, of course, by taking the open-face option you avoid excess calories from bread, 
so there’s no need to skimp on the bacon. 

This delicious lunch option is ideal if you’re looking to pack in more protein with a muscle building diet, and it works if you’re following our weight loss meal plan for men – just swap it for a meal of a similar calorie count.

Healthy BLT With Avocado Recipe

416 calories

Ingredients (Serves One)

  • 2 slices lean, smoked back bacon 
1 slice wholemeal bread 
  • ½ ripe 
avocado, sliced 
  • 5 cherry tomatoes, halved 
  • 1tsp unsalted butter 
Ground pepper to taste


Grill the bacon under a medium heat for eight minutes or until crisp, turning halfway through.

Meanwhile, toast the bread. Butter the toast, place the bacon on top and layer with the avocado and tomato. Season to taste with black pepper and serve.


We entered this recipe into Myfitnesspal, one of the best weight-loss apps for calorie counting, to get approximate nutritional values. This meal contains around 416 calories, and provides 26g of fat, 24g of carbohydrates, 24g of protein and 9g of fibre.

works as an antioxidant to improve digestion.

is rich in slow-release carbs to maintain your energy levels.

contains immunity-boosting vitamin C and heart-healthy vitamin B3.

is full of muscle-building protein and also contains choline, which improves brain function.

More Healthy Lunch Ideas

Lucy Miller
Former editor

Lucy Miller is an experienced journalist who has worked across a range of health and fitness titles. She was the fitness and nutrition editor at Men’s Fitness UK, and has also been fitness editor of both Health & Fitness UK and Women’s Fitness UK. Lucy qualified as a NASM-certified personal trainer and nutritionist in 2008.