Prawn & Egg Protein Salad

Lunch · Easy · 15 min (10 prep + 5 cook) · Makes 1 serving (~70 g protein). Use the planner's servings stepper to batch-cook.
High-proteinLow-carbGluten-free
Prawn & Egg Protein Salad — high-protein lunch recipe

Prawn & Egg Protein Salad delivers 70 g of protein for just 7 g net carbs — a quick lunch that comes together fast. A filling, macro-balanced lunch that won't spike your blood sugar.

70 gProtein
7 gNet carbs
16 gFat
3 gFiber
452Calories

Ingredients

  • 200 g Cooked king prawns
  • 2 Large eggs (hard-boiled)
  • 100 g Low-fat cottage cheese
  • 150 g Little gem, cucumber & tomato
  • 1 tbsp Light mayo, lemon & dill

Equipment

  • mixing bowl

Method

  1. Arrange the leaves, cucumber and tomato in a bowl.
  2. Top with the prawns and quartered eggs and spoon over the cottage cheese.
  3. Dress with a little lemon-dill mayo.

Storage & make-ahead

Best assembled fresh. Prep the components up to 2 days ahead, keep chilled, and combine just before eating.

Tip

One of the leanest, freshest lunches here — 70 g protein for about 450 kcal.

Dietary swaps

Dairy-free: Low-fat cottage cheese → dairy-free cottage cheese or blended silken tofu (for lactose intolerance or a dairy-free diet)

Full nutrition (estimated, per serving): 452 kcal · 70 g protein · 7 g net carbs · 16 g fat (5 g sat) · 3 g fiber · 6 g sugar · 930 mg sodium. Allergens: Milk, Egg, Shellfish. Macros are realistic estimates from standard food-composition values; brands and portions vary.

Get the full cookbook (PDF) — 100 recipes, 3 meal plans & the science →