Spring Into Protein: Simple Ways to Fuel Up
Looking for easy ways to add more protein to your diet? You’re not alone—more people than ever are making it a priority. Luckily, dairy makes it simple. With naturally protein-packed options like cottage cheese and milk, getting the nutrition you need is easy—no complicated meal plans or extra steps required.
Dairy Protein is Having a Moment
Protein isn’t just for athletes. It helps build muscle, sustain energy, and support overall wellness, which is why so many people are making it a bigger part of their diets. And while protein powders and supplements have their place, many people prefer whole-food protein sources they can easily enjoy in everyday meals and snacks.
That’s where dairy comes in. Naturally high in protein, cottage cheese and milk provide real, versatile nutrition with no artificial ingredients. Here’s why more people are making them part of their daily routine:
1. Functional Foods Make Every Bite Count
People want food that does more than just fill them up—they want it to work for them, providing steady energy and real nourishment. Cottage cheese and milk fit right in, offering protein that keeps you satisfied, supports muscle health, and helps maintain energy levels. Plus, cottage cheese and milk both contain casein, a slow-digesting protein that helps keep hunger in check.
2. Protein Anytime, Anywhere
Instead of relying on one big meal or a post-workout shake, many people are choosing to spread their protein intake throughout the day. Whether it’s a high-protein breakfast, a midday snack, or a balanced dinner, dairy fits naturally into any meal. Blend it into a smoothie, spread it on toast, or grab a spoon and enjoy it as is.
3. Not All Proteins Are Created Equal
Protein is all about quality and quantity, and dairy checks both boxes. Milk proteins naturally have the highest protein quality compared to other foods, making them “complete proteins.” They deliver all nine essential amino acids our bodies need to function in just the right ratio. Make sure you’re getting the most out of your protein by checking your ingredient labels for proteins from milk.
4. Low-Sugar, High-Protein Choices Matter
More people are checking labels and looking for high-protein foods with simple, recognizable ingredients. While some protein sources contain added sugars, thickeners, or stabilizers, milk and cottage cheese keep it simple—naturally high in protein with minimal processing.
Cheat Sheet: How Much Protein Is In Your Food?
If you’re looking to up your protein intake, here’s what you’ll get from common high-protein foods:
- Cottage cheese (1 cup) – 28g protein
- Chicken breast (3 oz) – 26g protein
- Tuna (3 oz) – 22g protein
- Greek yogurt (6 oz) – 15g protein
- Lentils (½ cup, cooked) – 9g protein
- Milk (1 cup) – 8g protein
- Edamame (½ cup) – 8g protein
- Hard cheese (Cheddar, Parmesan, etc.) (1 oz) – 7g protein
- Eggs (1 large) – 6g protein
- Almonds (1 oz) – 6g protein
Easy Ways to Add More Dairy Protein to Your Day
Adding more protein doesn’t have to mean meal prep marathons. Here are a few easy ways to work more cottage cheese and milk into your day:
Morning Boost: Coffee Smoothie
Cold brew, peanut butter, and banana come together in this creamy, protein-packed smoothie. Perfect for busy mornings or an afternoon pick-me-up. Just blend, pour, and enjoy.
Protein: 12g
Breakfast: Savory Breakfast Cottage Cheese Bowl
Creamy cottage cheese topped with smoked salmon, a soft-boiled egg, crisp cucumber, and radish makes for a fresh, protein-packed bowl. Finish with dill and Everything Bagel seasoning for a just-right spice.
Protein: 25g
Breakfast: Cottage Cheese Toast
Crispy toast, creamy cottage cheese, and fresh chopped kale make the perfect base for a protein-packed fried egg. Finish with a drizzle of hot sauce for a morning kick.
Protein: 18g
Lunch: Cottage Cheese Flatbread
Blended cottage cheese and eggs create a simple, protein-rich dough that bakes into a soft, golden flatbread. No yeast, no waiting—just mix, bake, and top with your favorites.
Protein: 32g
Dinner: One-Pot Creamy Mediterranean Chicken
Tender chicken, sun-dried tomatoes, and spinach simmer in a creamy, protein-packed sauce made with cottage cheese. This one-pot meal is rich, flavorful, and easy enough for any night of the week.
Protein: 32g
Dessert: Chocolate Whipped Cottage Cheese “Mousse”
Blend cottage cheese with cocoa powder, honey, and banana for a smooth, chocolatey mousse. Top with fresh raspberries and cacao nibs for a rich, high-protein treat—no heavy cream needed.
Protein: 18g
