Whole Grain Toast

Plant-based | Whole foods | Low calorie density

Quick backup breakfast. Simple, satisfying, endlessly variable.

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Sources

• Savory toast concepts: Adapted from How Not to Die Cookbook by Dr. Michael Greger
• Toast topping principles: Based on Forks Over Knives whole foods guidelines

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The Bread

Use 100% whole grain bread — sourdough preferred for digestibility and flavor.

• Homemade sourdough (see bread recipes)
• Store-bought: Look for “100% whole wheat” as first ingredient
• Ezekiel bread (sprouted whole grains)
• Avoid: “Wheat bread” (often white flour with caramel coloring)

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Plant-Based Toppings

Option 1: Portobellos & Greens

Adapted from How Not to Die Cookbook

Ingredient	Amount
Whole grain toast	2 slices
Portobello mushroom, sliced	1 large
Baby spinach or kale	2 cups (wilts down)
Garlic, minced	1 clove
Balsamic vinegar	1 tbsp
Nutritional yeast	1 tbsp
Salt/pepper	to taste

Method: Sauté mushrooms and garlic in splash of water (no oil) until soft. Add greens, wilt. Pile on toast, drizzle with balsamic, sprinkle nutritional yeast.

Approximate calories: ~220

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Option 2: Avocado & Tomato

Ingredient	Amount
Whole grain toast	2 slices
Ripe avocado	½ medium
Sliced tomato	1 medium
Everything bagel seasoning	1 tsp
Lemon juice	squeeze
Red pepper flakes	pinch

Approximate calories: ~280

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Option 3: Peanut Butter & Banana

Ingredient	Amount
Whole grain toast	2 slices
Natural peanut butter (no sugar/oil)	1 tbsp
Sliced banana	1 medium
Ground flaxseed	1 tsp
Cinnamon	sprinkle

Approximate calories: ~340

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Option 4: Hummus & Cucumber

Ingredient	Amount
Whole grain toast	2 slices
Oil-free hummus	3 tbsp
Sliced cucumber	½ cup
Cherry tomatoes	handful
Everything bagel seasoning	1 tsp

Approximate calories: ~240

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Option 5: White Bean & Tomato

Adapted from Forks Over Knives principles

Ingredient	Amount
Whole grain toast	2 slices
White beans, mashed	½ cup
Garlic powder	¼ tsp
Sliced tomato	1 medium
Nutritional yeast	1 tbsp
Balsamic vinegar drizzle	optional
Fresh basil	few leaves

Approximate calories: ~260

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Lower Calorie Modifications

To reduce calories while staying satisfied:

1. Use 1 slice toast + load up on vegetables
2. Thin spread of nut butter (1 tsp instead of 1 tbsp)
3. Bulk with veggies: Tomato, cucumber, arugula, sprouts, mushrooms
4. Skip oil-based spreads: Use hummus, mashed beans, or smashed avocado

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Quick Assembly

Weekday rush version:

1. Toast bread while gathering toppings
2. Prep toppings while toast is toasting
3. Assemble and eat

Total time: 5 minutes

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Batch Prep

• Slice and freeze homemade bread
• Pre-portion nut butters in small containers
• Wash and prep vegetables on Sunday
• Make oil-free hummus in batch

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Notes

• Nut butters: Choose varieties with only nuts and salt — no added oils or sugar
• Hummus: Make your own without tahini to reduce calories, or use sparingly
• Avocado: High calorie but nutrient-dense; use ¼-½ avocado per serving
• Nutritional yeast: Adds cheesy, savory flavor without dairy

These toppings align with Dr. Greger’s Daily Dozen and Forks Over Knives principles.