This lunch is a healthy combination of high-quality protein, heart-healthy fats, fibre and essential nutrients; a well-balanced, nutritionally dense meal.
Protein Plate
While this easy-peasy lunch can be assembled in mere minutes, it comes with a whopping 50g of protein and a healthy dose of fat to keep you going for hours.
Ingredients
- 2 eggs
- 2 slices low carb bread
- 2 tbsp cream cheese
- 125 g mackerel fillets in extra virgin olive oil or brine
- ¼ white onion, thinly sliced
- 80 g salami, thinly sliced
- ½ cup green olives
- ½ avocado, sliced
- 2 tomatoes, quartered
- cress or micro leaves to garnish; optional
- lemon wedges for serving; optional
COOK MODE
Instructions
- Bring a small pan of water to boil. Reduce the heat and gently lower the eggs. Return to a medium boil and cook for 6 minutes 30 seconds. Remove from the heat and submerge in cold or iced water to stop cooking. Once cool, halve and set aside.
- Toast the low carb bread slices. Spread a layer of cream cheese on each toasted slice and top with a mackerel fillet and a thin slice of onion.
- Divide the mackerel toast, salami, pitted olives, sliced avocado, egg and halved Roma tomatoes between two bowls, plates or lunchboxes.
- Sprinkle with cress or micro leaves (optional) and salt and pepper to taste.
- Serve with a side of lemon wedges.
Notes
Low carb bread is available in most supermarkets, or you can make your own Defeat Diabetes bread to enjoy instead!
Nutrition (per serve)
Net Carbs: 8gProtein: 44.7gFat: 53.3gFiber: 10.6gCalories: 691kcal
