IKEA food can go either way.

You can walk out with a reasonably balanced meal: salmon, grilled chicken, soup, salad, fruit, or a protein-focused wrap.

You can also walk out with meatballs, mashed potatoes, cream sauce, fries, cinnamon buns, pizza, frozen yogurt, and a sugary drink.

The difference is not whether IKEA food is “healthy” or “unhealthy.” The difference is what you order, how big the portion is, and whether you treat the restaurant like a quick lunch stop or a full comfort-food detour.

This guide focuses on low-calorie, high-protein IKEA restaurant choices, with a Canada-first lens where current menu context matters. IKEA menus vary by country and even by store. IKEA Canada says menus vary from store to store, that in-store availability cannot always be confirmed online, and that the IKEA Food Facts portal is where customers can find meals, ingredients, and nutrition facts.

So use this guide as a practical ordering framework, not a promise that every item will be available at every IKEA.

Quick answer: best healthy IKEA orders

If you want the fastest answer, these are the best places to start.

Best pure protein pick

Salmon fillet or grilled salmon-style meal

A standalone IKEA salmon listing shows 280 calories and 25g protein for a 125g piece of salmon. That makes salmon one of the strongest protein-for-calorie choices if you can control the sauce and sides.

Best light breakfast or snack

Gravadlax with rye crispbread

Nutrition listings put Gravadlax with rye crispbread at 290 calories and 21g protein. It is one of the better IKEA choices when available because it gives protein without becoming a heavy plate.

Best sandwich-style pick

Smoked salmon sandwich

Verywell Fit lists the IKEA smoked salmon sandwich at 310 calories and 20g protein, making it one of the better grab-and-go choices if your store carries it.

Best salad-style pick

Marinated salmon salad

This is not the lowest-calorie item, but it is still a useful lighter meal. It is listed at 360 calories and 19g protein.

Best kids-menu protein pick

Kids grilled chicken with fruit

If available, this is one of the best low-calorie, high-protein IKEA orders: 190 calories and 19g protein. It is technically a kids meal, so adult availability may vary by store.

Best plant-based option

Veggie balls or plant balls, but watch the sauce and sides

IKEA’s plant balls are made with pea protein, oats, potatoes, onion, and apple, and IKEA says they are suitable for vegetarians because they contain no animal ingredients. The plant-ball meal can be useful, but it is not always the leanest protein option once sauce, potatoes, rice, or aioli are added.

Best drink

Water, plain coffee, or unsweetened drink

Water or plain coffee is the easiest way to avoid turning a reasonable meal into a higher-calorie one. Verywell Fit lists water or coffee as the preferred beverage choice and notes that sweet drinks can add up quickly.

The big IKEA ordering rule

The healthiest IKEA order usually comes down to this:

Choose the protein first, then control the sauce, starch, dessert, and drink.

The main protein is rarely the biggest problem.

The add-ons are usually where the meal changes:

Cream sauce
Hollandaise
Aioli
Mashed potatoes
Fries
Naan
Garlic bread
Pizza
Cinnamon buns
Cake
Sugary drinks
Extra sauce packets

A salmon fillet can be a great pick. Salmon with roasted potatoes, pesto, kale salad, peas, and hollandaise can still be a reasonable meal, but the sauce and sides matter. IKEA Canada’s 2025 menu launch includes a salmon filet dinner with roasted pesto potatoes, peas, lingonberry kale, and hollandaise; it also added chicken ball tikka masala, cod balls with fries and kale salad, plant balls with roasted potatoes and pesto, falafel balls, and plant ball nachos.

The healthiest move is not always “avoid the meal.”

Sometimes it is:

Order the meal, but do not treat the sauce, fries, dessert, and drink as automatic.

Best IKEA low-calorie, high-protein orders ranked

1. Salmon fillet, with sauce controlled

Best for: protein, lower carbs, real meal
Approximate protein value: 280 calories and 25g protein for a 125g salmon piece

Salmon is probably the best starting point for healthy IKEA eating.

A 125g IKEA salmon listing shows 280 calories, 20g fat, 0g carbs, and 25g protein. That is not ultra-low-fat, because salmon naturally contains fat, but it is a strong protein choice with no refined-carb load from bread, rice, or potatoes unless you add those sides.

Why it works:

High protein
No carbs in the salmon itself
More nutrient-dense than fries, pizza, or pastries
Better full-meal base than most bistro items

How to order it healthier:

Ask whether sauce can be served on the side.
Use less hollandaise or creamy sauce.
Eat the peas and kale salad first.
Keep the potatoes if they fit your meal, but do not add fries or dessert automatically.
Choose water or coffee instead of a sweet drink.

Best version:

Salmon fillet with vegetables, sauce on the side.

What to watch:

The current IKEA Canada salmon meal includes roasted pesto potatoes and hollandaise, so the full meal will be higher in calories than the salmon alone.

2. Kids grilled chicken with fruit, if available

Best for: lowest-calorie protein meal
Approximate nutrition: 190 calories, 19g protein

This is one of the best IKEA orders by protein per calorie.

Verywell Fit lists the kids grilled chicken with strawberries at 190 calories, 8g fat, 12g carbs, and 19g protein. That is a rare fast-casual restaurant meal where the protein number is almost the same as the calorie number divided by ten.

Why it works:

Very low calorie
Strong protein for the size
Fruit instead of fries
Good if you want a light meal, not a full comfort-food plate

Best order:

Kids grilled chicken with fruit, if your store allows it.

What to watch:

Adults may not be able to order it at every store.
Availability may vary.
It may be too small if you are genuinely hungry.

Best use case:

You want a light protein meal and are not looking for the classic IKEA meatball experience.

3. Gravadlax with rye crispbread

Best for: light breakfast, protein snack, salmon option
Approximate nutrition: 290 calories, 21g protein

Gravadlax with rye crispbread is one of the better IKEA breakfast or snack-style options when available.

It gives you salmon protein, a modest carb source from crispbread, and a portion that does not behave like a giant restaurant entrée. Verywell Fit lists it at 290 calories, 14g fat, 19g carbs, and 21g protein.

Why it works:

Good protein
Reasonable calories
More filling than a pastry
Better than a cinnamon bun if protein is the goal

Best order:

Gravadlax with rye crispbread.

What to watch:

Sodium can be high with cured or smoked fish.
Sauce or condiments can change the meal.
Not every IKEA store will have it.

4. Smoked salmon sandwich

Best for: grab-and-go lunch
Approximate nutrition: 310 calories, 20g protein

If your IKEA has the smoked salmon sandwich, it is one of the better sandwich-style choices.

Verywell Fit lists it at 310 calories, 8g fat, 37g carbs, and 20g protein. That makes it much more protein-efficient than a pastry, hot dog, or pizza slice.

Why it works:

20g protein
Reasonable calories
More filling than a snack
Good if you want something portable

Best order:

Smoked salmon sandwich + water or coffee.

What to watch:

It is still a bread-based meal.
Sodium can be high with smoked fish.
Availability may vary.

Best use case:

You want a quick IKEA lunch without committing to a full hot meal.

5. Marinated salmon salad

Best for: lighter cold meal
Approximate nutrition: 360 calories, 19g protein

The marinated salmon salad is a decent healthy-ish choice, especially if you want something lighter than meatballs or pasta.

It is not the lowest-calorie salad, because salmon and dressing-style ingredients can bring fat. Verywell Fit lists the marinated salmon salad at 360 calories, 26g fat, 14g carbs, and 19g protein.

Why it works:

Good protein
Lower carb than most sandwich or pasta choices
More vegetable-forward than many IKEA meals
Useful if you want a cold meal

Best order:

Marinated salmon salad, dressing or sauce controlled if possible.

What to watch:

Higher fat than people may expect from a salad.
Sodium can be meaningful.
Not as protein-dense as grilled chicken or plain salmon.

Best use case:

You want a salad, but still want actual protein.

6. Chicken Caesar salad, if available

Best for: high protein salad
Approximate nutrition: around 371–440 calories, depending on listing and dressing

Chicken Caesar salad can be one of the best high-protein IKEA choices, but the dressing matters.

Some IKEA nutrition listings put Chicken Caesar Salad around 371 calories with a strong protein share, while another listing for Chicken Caesar Salad with dressing puts it at 440 calories. The difference is exactly the point: a chicken salad can be macro-friendly, but dressing changes the final numbers.

Why it works:

High protein
Real meal, not just a side salad
Lower carb than sandwiches or pasta
More filling than a plain salad

Best order:

Chicken Caesar salad, dressing on the side if possible.

What to watch:

Caesar dressing
Croutons
Cheese
Sodium

Best use case:

You want a full salad meal and are okay controlling dressing.

7. Chicken meatballs, but customize the sides

Best for: meatball experience with less red meat
Approximate nutrition: 140 calories and 9g protein per 5 chicken meatballs in one listing

Chicken meatballs can be a better protein base than the full classic meatball plate, depending on how they are served.

A recent FatSecret listing shows IKEA chicken meatballs at 140 calories and 9g protein for 5 balls. IKEA Canada’s product page says the chicken meatballs are seasoned to preserve the chicken flavour, are easy to prepare from frozen, and can be served with classic sides or with pasta, vegetables, or Asian-inspired dishes.

Why they work:

Portionable
More flexible than the full meatball plate
Can be paired with vegetables instead of heavier sides
Useful if your store allows side customization

Best order:

Chicken balls or chicken meatballs with vegetables, sauce on the side.

What to watch:

The current IKEA Canada chicken ball tikka masala meal includes rice, yogurt, naan, cilantro, and tikka masala sauce, so the full meal is not just the meatballs.
Rice, naan, and sauce can add calories quickly.
Sodium may be high.

Best use case:

You want meatballs, but you want a lighter strategy than the classic cream-sauce plate.

8. Salmon and cod balls or cod balls, but watch fries

Best for: seafood protein, if sides are controlled
Approximate nutrition: varies by serving and location

Seafood balls can be a good protein idea, but the full plate matters.

IKEA Canada’s current menu includes six-piece cod balls served with French fries and kale salad with lingonberry vinaigrette and tartar sauce. That can be a decent meal if you want fish, but the fries and tartar sauce make it less “lean” than plain seafood.

Older nutrition listings for IKEA salmon and cod balls vary. One FatSecret listing shows 210 calories and 13g protein for 3 balls, while another nutrition listing shows salmon and cod balls at 160 calories and 17g protein for a serving. The important practical point is that the balls themselves can be useful, but the fries and sauces determine whether the full plate stays light.

Best order:

Cod balls with kale salad, use tartar sauce lightly, and do not add extra fries or dessert.

Even better:

Ask whether fries can be swapped or reduced.

What to watch:

Fries
Tartar sauce
Sodium
Portion size
Local nutrition differences

9. Veggie balls or plant balls, but do not assume “plant-based” means low-calorie

Best for: vegetarian or vegan-friendly choice
Approximate nutrition: varies widely by recipe and serving

Plant-based does not automatically mean low-calorie or high-protein.

IKEA says its HUVUDROLL plant balls are made with pea protein, oats, potatoes, onion, and apple, and contain no animal ingredients. That makes them a useful choice for vegetarian or vegan diners.

But the full plate matters. IKEA Canada’s new menu includes plant balls with roasted potatoes, scallions, pesto, and parmesan, as well as plant ball nachos with pico de gallo and jalapeño aioli. Those can be tasty and more sustainable choices, but pesto, aioli, potatoes, nachos, and cheese can push the calories up.

Verywell Fit lists an IKEA veggie balls with Thai coconut curry-style meal at 450 calories and 16g protein, which is reasonable but not as protein-dense as salmon or grilled chicken.

Best order:

Plant balls with vegetables, sauce controlled.

What to watch:

Pesto
Aioli
Cheese
Nachos
Potatoes
Coconut curry sauce

Best use case:

You want a plant-based IKEA meal and are okay with moderate protein rather than maximum protein.

10. Swedish meatballs, but choose the smaller portion and control sides

Best for: classic IKEA experience
Approximate nutrition: classic 10-meatball dinner listed at 550 calories and 23g protein in one listing

The classic Swedish meatballs are the reason many people eat at IKEA.

They are not automatically a bad choice. They are just not the best protein-per-calorie choice because the full plate usually includes mashed potatoes, lingonberry, and cream sauce.

One nutrition listing for the 10-piece Swedish meatballs dinner with mashed potatoes, lingonberry, and cream sauce shows 550 calories, 34g fat, 37g carbs, and 23g protein. Another listing for a 10-meatball dinner shows a higher number, which is a reminder that portion sizes and regions can differ.

Why it can still work:

Reasonable if you choose the smaller plate
Satisfying
Better than adding dessert, fries, and sweet drinks on top
A real meal, not a snack

How to make it healthier:

Choose the smaller meatball portion.
Use less cream sauce.
Do not add fries.
Skip dessert if calories matter.
Choose water or coffee.
Add salad or vegetables if available.

What to watch:

Cream sauce
Mashed potatoes
Lingonberry jam
Larger portions
Sodium

Best use case:

You want the classic IKEA meal, but you want to keep the rest of the order controlled.

Best IKEA orders by goal

If you want the lowest-calorie high-protein meal

Choose:

Kids grilled chicken with fruit, if available

It is listed at 190 calories and 19g protein, making it one of the best protein-per-calorie IKEA meals.

If that is not available:

Salmon fillet with sauce controlled or gravadlax with rye crispbread are better bets than pizza, fries, or pastries.

If you want the best regular adult meal

Choose:

Salmon fillet

The salmon itself is listed at 280 calories and 25g protein. If you control hollandaise and keep the sides reasonable, salmon is one of the easiest healthy IKEA choices.

If you want breakfast

Choose:

Gravadlax with rye crispbread

It is listed at 290 calories and 21g protein, making it much better for protein than a cinnamon bun or pastry.

If you want a sandwich

Choose:

Smoked salmon sandwich

It is listed at 310 calories and 20g protein, making it one of the better grab-and-go IKEA options where available.

If you want a salad

Choose:

Chicken Caesar salad or marinated salmon salad, with dressing controlled

Chicken Caesar can be a high-protein salad when available, but dressing changes the numbers. Marinated salmon salad is listed at 360 calories and 19g protein.

If you want plant-based

Choose:

Plant balls or veggie balls, but control sauce and sides

IKEA’s plant balls are made with pea protein, oats, potatoes, onion, and apple, and contain no animal ingredients. They are a good plant-based option, but they are not automatically lower-calorie than meat or fish once sauces and sides are included.

If you want the classic meatball meal

Choose:

The smaller Swedish meatball plate

Then control sauce, dessert, and drink. The full classic plate can still fit a normal meal, but it is not the most efficient protein choice.

Best IKEA items to avoid if calories matter

You do not have to avoid these forever. They just are not the best low-calorie, high-protein choices.

Chicken tenders with fries

Verywell Fit lists chicken tenders with fries at 900 calories and 35g protein, with high fat and sodium. That is high-protein, but not low-calorie.

Better:

Kids grilled chicken, salmon, chicken Caesar salad, or smoked salmon sandwich.

Fried chicken sandwich with fries

Verywell Fit lists the fried chicken sandwich with fries at 1,020 calories and 33g protein. That is a lot of calories for the protein return.

Better:

Smoked salmon sandwich or grilled chicken-style option if available.

French fries

Fries are not a protein play. Verywell Fit lists a 6-ounce serving of fries at 480 calories and 4g protein.

Better:

Fruit cup, salad, vegetables, or skip the side.

Cheese pizza slice

A cheese pizza slice is listed at 400 calories and 17g protein. That is not terrible, but it is not as efficient as salmon, grilled chicken, or a high-protein salad.

Better:

Smoked salmon sandwich or salmon meal.

Cinnamon buns, cakes, and desserts

Desserts can fit your day, but they are not protein-efficient.

Verywell Fit lists Chocolate Conspiracy Cake at 540 calories and 6g protein. A dessert like that is fine if you want dessert, but it should not be confused with a high-protein option.

Better:

Fruit cup if you want something sweet and lighter.

Sugary drinks

The lingonberry drink is listed at 61 calories per 10-ounce serving with 14g sugar, and refills can add up.

Better:

Water, coffee, or unsweetened drink.

The healthiest IKEA ordering formulas

Formula 1: Best low-calorie protein meal

Order:

Salmon fillet + vegetables + sauce on the side

Why it works:

Salmon itself is a strong protein source.
Vegetables add volume.
Sauce control keeps the meal from drifting higher.

Best for:

Lunch
Dinner
Lower-carb eating
High-protein meal

Formula 2: Best light breakfast

Order:

Gravadlax with rye crispbread + coffee or water

Why it works:

21g protein
Under 300 calories in the listed nutrition
More filling than a pastry

Best for:

Breakfast
Light lunch
Protein snack

Formula 3: Best grab-and-go lunch

Order:

Smoked salmon sandwich + water

Why it works:

20g protein
Around 310 calories
Portable
Better than many bistro options

Best for:

Quick lunch
Post-shopping meal
Lighter sandwich

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Formula 4: Best salad meal

Order:

Chicken Caesar salad or marinated salmon salad, dressing controlled

Why it works:

More protein than a plain salad
Lower carb than most sandwiches or pasta
Filling enough to be a meal

Best for:

Lunch
Lower-carb meal
People who want vegetables and protein

Formula 5: Best classic IKEA compromise

Order:

Small Swedish meatball plate + water + no dessert

Why it works:

You still get the classic IKEA meal.
You avoid doubling the meal with fries, buns, cake, or sweet drinks.
Smaller portion keeps it more reasonable.

Best for:

Meatball craving
Family trip
Casual lunch

Formula 6: Best plant-based meal

Order:

Plant balls or veggie balls with vegetables, sauce controlled

Why it works:

Plant-based protein
More sustainable option
Good for vegetarian or vegan diners, depending on sides and sauces

Best for:

Plant-based eating
Flexitarian meal
Lower-meat choice

Common mistakes when trying to eat healthy at IKEA

Mistake 1: Assuming the meatballs are the whole problem

The meatballs are only part of the plate.

The full meal usually includes mashed potatoes, cream sauce, lingonberry, and sometimes extra sides. If calories matter, the sauce and starches are just as important as the meatballs.

Mistake 2: Assuming plant-based means low-calorie

Plant balls are a good plant-based option, but pesto, aioli, nachos, potatoes, and cheese can make the full meal higher-calorie. IKEA’s plant balls are vegetarian-friendly and made from ingredients like pea protein and oats, but the full plate still needs to be judged by the whole build.

Mistake 3: Choosing salmon but ignoring hollandaise

Salmon is a strong protein choice. Hollandaise is calorie-dense.

The best move is not necessarily avoiding salmon. It is controlling the sauce.

Mistake 4: Treating salads as automatically light

A plain salad can be light. A salmon or Caesar salad with dressing can be much higher in fat and sodium.

Ask for dressing on the side when possible.

Mistake 5: Adding dessert because the meal felt “healthy”

A salmon salad plus cake is no longer the same meal.

If the goal is low-calorie and high-protein, dessert should be intentional, not automatic.

Mistake 6: Drinking calories without noticing

A sweet IKEA drink may seem small, but refills and sugary beverages add calories without adding protein. Water or coffee is the easiest healthier default.

How to eat healthy at IKEA Canada specifically

IKEA Canada’s current food landscape has changed beyond just the classic meatballs. The refreshed menu includes Swedish meatballs, plant ball nachos, plant balls with roasted potatoes and pesto, falafel balls with couscous and garlic aioli, cod balls with fries and kale salad, chicken ball tikka masala with rice/yogurt/naan, and salmon filet dinner with roasted pesto potatoes, peas, kale, and hollandaise.

Here is how to think about those items:

Salmon filet dinner

Best current Canada pick if your goal is protein.

Make it healthier by:

Using less hollandaise
Eating the peas and kale
Not adding dessert or fries
Choosing water

Chicken ball tikka masala

Can be useful for protein, but rice, naan, yogurt, and sauce make it more of a full meal than a lean protein plate.

Make it healthier by:

Eating slowly
Not adding sides
Skipping dessert
Treating it as the whole meal

Cod balls with fries and kale salad

Potentially decent because of the fish and kale, but fries and tartar sauce make it less lean.

Make it healthier by:

Using less tartar
Eating the kale salad
Not adding a bistro snack afterward
Asking whether substitutions are possible

Plant ball pesto

Good if you want plant-based food, but pesto, potatoes, and parmesan make it less light than people may assume.

Make it healthier by:

Watching portion size
Not adding dessert
Choosing water
Treating it as a moderate meal, not a tiny one

Falafel balls

Good vegetarian option, but garlic aioli can add calories.

Make it healthier by:

Using less aioli
Eating the mixed vegetables
Avoiding extra fries or sweets

Plant ball nachos

Probably not the best low-calorie, high-protein option.

It can be fun and affordable, but nachos plus aioli are more of a snack/comfort-food order than a lean protein meal.

What this does not mean

This article does not mean:

IKEA food is automatically healthy.
IKEA food is automatically unhealthy.
Meatballs are bad.
Plant balls are always lighter.
Salmon is always low-calorie once sauce and sides are included.
Salads are always low-calorie.
You should never order a cinnamon bun.
Calories are the only thing that matters.
Protein is the only thing that matters.
Nutrition will be identical at every store.
This is personalized nutrition advice.

It means this:

If you want to eat healthier at IKEA, start with salmon, grilled chicken, smoked salmon, salmon salad, chicken salad, or controlled portions of meatballs. Then avoid turning the meal into a high-calorie combo with cream sauce, fries, dessert, and sugary drinks.

FAQ

What is the healthiest thing to eat at IKEA?

The healthiest choice depends on your goal, but for low-calorie and high-protein eating, the best picks are usually salmon, grilled chicken where available, smoked salmon sandwich, gravadlax with rye crispbread, marinated salmon salad, or a chicken salad with dressing controlled. IKEA Canada directs customers to the Food Facts portal for current meal ingredients and nutrition, and notes menus vary by store.

What is the best low-calorie high-protein IKEA order?

If available, the kids grilled chicken with fruit is one of the best by protein per calorie at 190 calories and 19g protein. For an adult meal, salmon is one of the best choices: a 125g IKEA salmon listing shows 280 calories and 25g protein before sides and sauces.

Are IKEA meatballs healthy?

They can fit a normal meal, but they are not the leanest protein option. A 10-piece Swedish meatball dinner with mashed potatoes, lingonberry, and cream sauce is listed at 550 calories and 23g protein in one nutrition listing. The biggest issue is the full plate: mashed potatoes, cream sauce, jam, and portion size.

Are IKEA plant balls healthier than meatballs?

They can be a good plant-based choice, but not automatically lower-calorie. IKEA’s plant balls contain no animal ingredients and are made with ingredients including pea protein, oats, potatoes, onion, and apple. But the full meal may include potatoes, pesto, parmesan, aioli, nachos, or other calorie-dense sides.

Is IKEA salmon a good high-protein option?

Yes. A 125g IKEA salmon listing shows 280 calories and 25g protein. The full restaurant meal can be higher because of potatoes, hollandaise, pesto, and sides, so sauce control matters.

Is the IKEA smoked salmon sandwich healthy?

It is one of the better sandwich choices when available. Verywell Fit lists it at 310 calories and 20g protein. It is still bread-based and may be higher in sodium, but it is a reasonable high-protein grab-and-go option.

Are IKEA chicken meatballs good for protein?

They can be useful, especially if ordered as a protein base instead of as part of a heavier plate. One listing shows IKEA chicken meatballs at 140 calories and 9g protein for 5 balls. The current Canada chicken ball tikka masala meal includes rice, yogurt, naan, and sauce, so the full meal will be higher than the meatballs alone.

What should I avoid at IKEA if calories matter?

Be careful with fries, chicken tenders with fries, fried chicken sandwich with fries, pizza slices, cakes, cinnamon buns, sugary drinks, cream sauce, hollandaise, aioli, and oversized portions. For example, Verywell Fit lists chicken tenders with fries at 900 calories, fried chicken sandwich with fries at 1,020 calories, and a 6-ounce fries serving at 480 calories.

Are IKEA nutrition numbers exact?

No. Menus vary by store and country, and availability can change. IKEA Canada says to use its Food Facts portal for ingredients and nutrition facts, and also notes that menus vary from store to store. Always check your local IKEA Food Facts page or in-store nutrition if you are tracking strictly.

Final takeaway

You can eat healthy at IKEA, but you need to order intentionally.

The best low-calorie, high-protein IKEA choices are usually:

Salmon fillet
Kids grilled chicken with fruit, if available
Gravadlax with rye crispbread
Smoked salmon sandwich
Marinated salmon salad
Chicken Caesar salad, dressing controlled
Chicken meatballs with lighter sides
Cod or salmon/cod balls with fries and sauce controlled
Plant balls with vegetables and lighter sauce choices

The simplest ordering rule:

Choose salmon, grilled chicken, smoked salmon, or a protein-focused salad. Control sauces. Skip fries unless you really want them. Do not add dessert by default. Drink water or coffee.

For most people, the best practical IKEA orders are:

Salmon fillet if you want a real meal.

Gravadlax with rye crispbread if you want a lighter protein option.

Smoked salmon sandwich if you want something portable.

Marinated salmon salad or chicken Caesar salad if you want a salad meal.

Small Swedish meatball plate if you want the classic IKEA experience without going all-in on extras.

That is how to make IKEA food work for low-calorie, high-protein eating without pretending the entire food court is built for macros.