Toast the whole grain bread slices in a toaster or on a skillet until they become golden brown and slightly crisp around the edges. The toast should be sturdy enough to hold the toppings without becoming soggy. Once toasted, set the slices aside on a plate while you prepare the remaining ingredients.

Cut the avocado in half, remove the pit, and scoop the flesh into a small bowl. Add the lemon juice, a small pinch of salt, and freshly ground black pepper to taste. Using a fork, mash the avocado until it reaches a creamy consistency while still leaving a few small chunks for texture. Taste and adjust the seasoning if needed.

Spread the low-fat cottage cheese evenly over each slice of warm toasted bread. Use the back of a spoon to create a thick, even layer that covers the entire surface of the toast. This helps ensure every bite is packed with creamy, protein-rich cottage cheese.

Spoon the mashed avocado mixture over the cottage cheese layer on each slice of toast. Gently spread it evenly from edge to edge, being careful not to press too firmly so the toast maintains its crisp texture.

Lightly coat a non-stick skillet with cooking spray and place it over medium heat. Allow the skillet to warm for 1 to 2 minutes before adding the eggs. Proper preheating helps prevent sticking and promotes even cooking.

Crack the eggs carefully into the heated skillet, leaving space between them. Cook the eggs according to your preference. For sunny-side-up eggs, cook until the whites are set and the yolks remain runny. For over-easy eggs, gently flip and cook for an additional 20 to 30 seconds. If you prefer fully cooked yolks, continue cooking until they reach your desired doneness.

Once the eggs are cooked, use a spatula to carefully transfer one egg onto each prepared slice of cottage cheese and avocado toast. Place the eggs gently on top to keep the yolks intact if you prefer a runny center.

Sprinkle the finished toasts with red pepper flakes for a touch of heat, if desired. Season with an additional pinch of salt and freshly ground black pepper to enhance the flavors even further.

Serve the cottage cheese avocado toast immediately while the bread is still crisp, the avocado is fresh and creamy, and the eggs are warm. Enjoy as a satisfying high-protein breakfast, post-workout meal, or quick lunch that will keep you full and energized for hours.