Cold Smoked Salmon and Herb Cottage Cheese Bowl
A crisp, refreshing no-cook lunch combining savory smoked salmon, creamy herb cottage cheese, and crunchy cucumber slices. Packed with over 35g of protein and healthy omega-3 fats, it assembles in just 10 minutes.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Marie + Lila
Marie created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl · Knife and cutting board
Time saver
Prep ahead: Pack the cucumber slices at the bottom of your dish so they do not make the toppings soggy during transport.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Scoop the low-fat cottage cheese into a…
- 01
Scoop the low-fat cottage cheese into a…
Scoop the low-fat cottage cheese into a small mixing bowl, stir in the fresh lemon juice, and mix gently until combined.
Look for: combined
Tap card to mark done - 02
Slice the cucumber into thin rounds or…
Slice the cucumber into thin rounds or half-moons using a chef's knife on a cutting board.
Tap card to mark done - 03
Arrange the cucumber slices across the base…
Arrange the cucumber slices across the base of a portable meal prep container or serving bowl.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Dollop the dressed cottage cheese evenly over…
Dollop the dressed cottage cheese evenly over the cucumber layer.
Tap card to mark done - 05
Tear the smoked salmon into bite-sized pieces…
Tear the smoked salmon into bite-sized pieces and drape them neatly over the cottage cheese.
Tap card to mark done - 06
Sprinkle the pumpkin seeds evenly over the…
Sprinkle the pumpkin seeds evenly over the top for crunch.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Seal tightly in your container and chill…
Seal tightly in your container and chill until ready to eat, or serve immediately cold.
Look for: ready to eat, or serve immediately cold
Tap card to mark done
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