34g protein, 5 minute lunch idea, mackerel on toast

Date: 2026-08-26 11:00:22

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Quick, high-protein lunches you can make in minutes to help you skip the afternoon slump 🔋

This is my Mackerel and Sauerkraut Open Sandwich.
Super easy to throw together, even if you’re having the busiest week. Just smash it all together and pile it on toast. It’s filling and great for your gut too, thanks to the probiotic benefits.

The stars of the recipe:
🐟 Mackerel – a great source of omega-3s and an easy high-protein staple to keep in the cupboard.
🫙 Sauerkraut – a really simple way to get some probiotics for gut health.
🥣 Greek yoghurt – for creaminess and a little extra protein.

Ingredients (serves 1)
125g mackerel (canned), drained (in olive oil, brine or water)
1 tbsp Greek yoghurt
½ tbsp capers
1 tbsp sauerkraut, roughly chopped
5g dill, chopped (plus extra for garnish)
1 slice rye bread, toasted
0.3 lemon, juiced (to serve)
1 radish, finely sliced (optional, for garnish)

Method:
1. Gather and prepare your ingredients.
2. In a bowl, use a fork to mash together the mackerel and yoghurt. Stir through the capers, sauerkraut and dill. Season to taste.
3. Spread the mackerel mixture on the toasted rye bread. Top with a squeeze of lemon juice, sliced radish, a drizzle of olive oil and a sprinkle of dill.

For the recipe of the bread used in this video ➡️ download the Doctor’s Kitchen app and search “Doctor’s Daily Bread”