Smoked Mackerel & Egg Protein Plate

Lunch · Easy · 8 min (8 prep + 0 cook) · Makes 1 serving (~70 g protein). Use the planner's servings stepper to batch-cook.
High-proteinLow-carbGluten-freeNo-cook
Smoked Mackerel & Egg Protein Plate — high-protein lunch recipe

Smoked Mackerel & Egg Protein Plate delivers 70 g of protein for just 5 g net carbs — zero stove time, ready in minutes. It keeps net carbs low and added sugar near zero, so your energy stays steady.

70 gProtein
5 gNet carbs
40 gFat
2 gFiber
600Calories

Ingredients

  • 150 g Smoked mackerel fillets
  • 4 Large eggs (hard-boiled)
  • 100 g Low-fat cottage cheese
  • 100 g Cucumber & radish
  • Lemon, dill & black pepper, to taste

Equipment

  • mixing bowl

Method

  1. Flake the mackerel onto a plate and add the halved eggs.
  2. Spoon the cottage cheese alongside and add sliced cucumber and radish.
  3. Finish with lemon, dill and pepper. No cooking required.

Storage & make-ahead

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

Tip

Oily fish brings omega-3s; the eggs and cottage cheese round it out to 70 g. Higher in healthy fats.

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): 600 kcal · 70 g protein · 5 g net carbs · 40 g fat (12 g sat) · 2 g fiber · 5.5 g sugar · 1360 mg sodium. Allergens: Milk, Egg, Fish. Macros are realistic estimates from standard food-composition values; brands and portions vary.

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