Meal Plans

Muscle Food: Cottage Cheese

Pack more protein into your favorite eats.

cottage cheese

Cottage cheese is one of the cheapest, highest-protein foods you can eat. A four-ounce serving packs about 13 grams of protein, five grams of fat (reduced-or zero-fat options
are also available), and four grams of carbs for a total of 111 calories. The versatile cheese curd is a popular late-night snack among athletes because it contains both casein and
whey protein, allowing for extended recovery from training. Whether you’re a straight-from-the-tub type of guy or you’ve yet to jump on the cottage cheese bandwagon, here are
five simple ways to incorporate it into your diet.

1. Spread It On Your Wraps

Spread two to three ounces on a whole-wheat wrap. Then add fruits or vegetables such as dates, avocado, lettuce, and tomato. Top with a half or whole chicken breast for a delicious, healthy lunch.

2. Spice Up Your Salsa

Mix two cups cottage cheese with one cup thick and chunky salsa, and serve with baked tortilla chips. To mask the cottage cheese more, nuke the mixture until the cheese melts, then stir well. Feel free to add black beans for more protein and fiber.

3. Stuff A Baked Potato

Scoop out the inside of a baked potato, and mix those tater guts with one cup of cottage cheese. Then throw the mixture back into the potato skin. Top with shredded cheddar cheese if you’re feeling really cheesy. Microwave a minute or so until the cheddar melts.

4. Add It To Your Pizza

Layer a whole-wheat pizza crust with homemade tomato sauce and chopped vegetables. Mix one cup cottage cheese, one-quarter cup Romano cheese, and a tablespoon of oregano in a bowl, and sprinkle over the veggies. Bake 15–20 minutes.

5. Stir It Into Pasta

Mix a half-cup cottage cheese per one serving of any warm or cold noodles to add some power to your pasta. You can even combine it with red sauce for a healthier, modified version of a tomato cream (pink) sauce.

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