Smoked Salmon Toast

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Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

Protein· 1

  • 60 g smoked salmon60g

Carbs· 1

  • 2 slices wholemeal bread, toasted60g

Vegetables· 1

  • 30 g cucumber, thinly sliced(optional)30g

Spices· 1

  • pinch of black pepper(staple)1g

Dairy· 1

  • 80 g low-fat cottage cheese80g

Fruit· 1

  • a squeeze of lime(optional)10g

  1. Toast the bread, spread on the cottage cheese as a base, layer cucumber and smoked salmon, then finish with lime and pepper.

    Why? Cottage cheese swaps in for cream cheese with the same creaminess at a third of the fat — and about 10 g more protein.

    Tip: Smoked salmon is already salty, so skip adding extra salt.

    Next up:For extra flair, finish with a few capers or chopped red onion if you have them.

  2. For extra flair, finish with a few capers or chopped red onion if you have them.

    Why? The salmon's own fat already brings omega-3s to the plate — this toast doesn't need a sauce to carry flavour, extras are just for polish.