Maybe Miss Muffett had the right idea. Curd whey—aka cottage cheese—is rich in protein (23g in 1 cup) and calcium (174 milligrams). “Cottage cheese is the combo of curds and whey: The curds are the lumps, and the whey is the liquid portion,” explains Torey Armul, R.D., a nutritionist in Columbus, Ohio. Curds are high in slow-absorbing casein protein, while whey digests more quickly. Add to smoothies, or combine with fresh fruit.

SEE ALSO: The Case for Casein Protein