Cottage cheese with rice cakes and raw vegetables. Five minutes and no cooking; a lunch that is mostly protein.
- Ready in5 minutes
- Serves1
Ingredients
- 250 g cottage cheese, low fat
- 3 cakes rice cakes
- 100 g cucumber
- 80 g carrots
- 100 g tomatoes (incl. cherry)
Method
- Cut the cucumber and carrots into sticks and halve the tomatoes.
- Spoon the cottage cheese into a bowl and season it with pepper.
- Serve with the rice cakes and the vegetables for dipping.
What this plate gives you
This is the lightest lunch in the library at 373 calories, under a fifth of a 2,000-calorie day, and still 31 g of protein, because 250 g of low-fat cottage cheese carries about 28 g of protein for about 200 calories. The rice cakes are the carbohydrate, 49 g with the vegetables, and the fat is 7 g. It is a plate for a day when lunch is a desk and a fridge; there is nothing to cook and nothing to wash but a plate.
Swaps
- Wholegrain crackers for the rice cakes: about 3 g more fibre.
- Chives, black pepper and a pinch of salt in the cottage cheese: no change to the numbers.
- A boiled egg on the side: about 6 g more protein and 70 more calories.
Keeping it
The vegetables cut keep two days in the fridge and the cottage cheese to its date. Put the rice cakes on the plate when you eat, or they soften.
