Work top to bottom — prep ahead while timers run
Gather everything first, then follow the steps
Carbs· 1
- 2 slices wholemeal bread60g
Vegetables· 1
- 50 g tomato, sliced(optional)50g
Sauces· 1
- ½ tsp honey (for a sweet version)(optional)6g
Spices· 1
- pinch of black pepper(staple)1g
Dairy· 1
- 120 g low-fat cottage cheese120g
Toast the bread until lightly crisp, spread on the cottage cheese, add tomato or honey, and finish with black pepper.
Why? Cottage cheese packs 11 g protein per 100 g at just 98 kcal — a fraction of butter's 748 kcal per 100 g, and still a real, satisfying ingredient.Tip: Savoury lovers go tomato and pepper; sweet lovers swap in honey and cinnamon.
Next up:Not filling enough? Add another slice of bread or another half-portion of cottage cheese.
Not filling enough? Add another slice of bread or another half-portion of cottage cheese.
Why? Cottage cheese is dense in protein and light in calories — an extra half-portion adds only ~50 kcal, one of the few ingredients in this book you can freely add more of.