High-Protein Lunch in 10 Minutes: Smoked Salmon & Cottage Cheese Bowl

Most people are great at eating protein at dinner, but lunch is often where things fall apart. A sandwich, some crackers, maybe a yoghurt and then wondering why you’re raiding the biscuit tin at 3pm.

This bowl takes under 10 minutes, requires zero cooking, and hits around 42g of protein. The combination of cottage cheese and salmon gives you a complete amino acid profile, while the vegetables add fibre to slow digestion and keep you satisfied all afternoon.

Prep: 10 mins  ·  Cook: 0 mins  ·  Serves: 1 serving

Ingredients

• 150g cottage cheese
• 100g smoked salmon
• 2 rice cakes or 1 slice of sourdough
• ½ cucumber, sliced
• A handful of cherry tomatoes, halved
• Squeeze of lemon juice
• Salt and pepper
• Fresh dill or chives, to serve

Method

1. Spoon the cottage cheese into a bowl.
2. Layer the smoked salmon on top.
3. Add the sliced cucumber and cherry tomatoes.
4. Season with lemon juice, salt, and pepper.
5. Top with fresh dill or chives. Serve with rice cakes or sourdough on the side.

Nutrition per serving

420 kcal  ·  42g protein  ·  25g carbs  ·  14g fat

Dietitian tips

• Swap smoked salmon for canned tuna for a more budget-friendly option — same protein, different flavour.
• Add a drizzle of olive oil and a handful of capers to make it feel more like a proper meal.
• Works equally well as a light dinner or post-training meal.
• Easy to take in a tub to work or on the go.