On-the-Go Mediterranean Quinoa Lunch Bowl

1. Soft boil the egg by placing it in boiling water for 7 minutes. Immediately transfer the egg to cold water to stop the cooking process. Peel the egg.
2. In a bowl, combine the Mediterranean quinoa (pre-made or store-bought), the peeled soft-boiled egg, 1/2 an avocado, red pepper flakes to taste, and tomatoes. 
3. This meal can be prepped in under 10 minutes, with most of the time spent boiling and peeling the egg.