30g Protein Cottage Cheese Bowl for Sustaining Energy During Shifts

By Natalia Semenova

Cottage cheese is an excellent source of high-quality protein, helping you stay fuller for longer while supporting muscle repair and recovery after physically demanding days.

The slow-digesting protein, called casein, provides a steady release of amino acids, making it a great choice before a shift, during a break, or even before bed to support overnight recovery.

You can add diced eggs for more protein, avocado, and olive oil for healthy fats, and top it off with fibre-rich foods such as cucumber and tomatoes.

Best of all, it takes just a few minutes to prepare, making it perfect for early morning openings, late-night shifts, or quick breaks between responsibilities.

Ingredients

Servings 01

0.75 cup [169.5 g] Cottage Cheese (4% milk fat)

1 tsp, ground [2.5 g] Flaxseeds

0.5 tsp [1 g] Lemon Zest

0.5 tsp [0.6 g] Kosher Salt

0.25 tsp [0.57 g] Black Pepper

0.25 small [17.5 g] Avocado (Diced)

0.25 cup [26 g] Cucumber (Diced)

1 small [148 g] Tomato (Roma) (Chopped)

2 small [76 g] Eggs (Hard-boiled and chopped)

0.5 tablespoon [6.75 g] Olive Oil

0.5 small lemon [15 g] Lemon Juice

Directions

01. Add the cottage cheese, flaxseeds, lemon zest, salt, and black pepper to a shallow serving bowl. Mix until well combined. You can also add it to toast for more fibre.

02. Top the cottage cheese mixture with the cherry tomatoes, cucumber, avocado, and chopped hard-boiled eggs.

03. Drizzle the bowl with olive oil and lemon juice before serving.

Calories: 417 Fat: 26.5 g Carbs: 13.9 g Protein: 30.9 g Fibre: 1 g Sugar: 8.8 g