Cottage cheese

Cottage cheese provides 11 g of protein per 100 g (98 kcal), with a good share of slow-digesting casein. Its grainy, filling texture makes it a top snack, especially at night to feed the muscle overnight.

Moderately caloric, it fits easily into both cutting and bulking.

Savoury, with herbs, pepper and raw vegetables; or sweet, with fruit, honey or oats. It also makes a protein sauce or spread base. Its sweet/savoury versatility makes it easy to fit into the day.

All three are excellent low-fat dairy-protein sources. Cottage cheese has a more 'grainy' texture, fromage blanc and skyr are smoother. Choose based on texture and availability — what matters is the protein intake.

Cottage cheese comes in several fat levels (often 2 to 4%, sometimes reduced-fat). For cutting, a lean version maximises the protein-to-calorie ratio; when bulking, a bit more fat adds taste and calories. Protein content barely changes.

One thing to watch: it is often saltier than fromage blanc. If you eat a lot of it or watch your sodium, compare the 'salt' line between brands.

A 150 g serving provides about 16.5 g of protein for 147 kcal, and a 200 g serving about 22 g of protein for 196 kcal. With 3.4 g of carbs and 4.3 g of fat per 100 g, you stay on a very protein-forward profile, with neither carbs nor fat taking over. That is what makes it a simple ally for reaching your daily protein target without cooking.

When cutting, a 150 to 250 g serving as a snack or at dinner curbs hunger for few calories. When bulking, go up to 250 or 300 g and add oats, honey, dried fruit or a banana to turn this light snack into a real extra meal.

Most of the time it is eaten cold, straight from the tub. But you can also blend it for a few seconds to get a smooth cream, close to fromage blanc, very handy for sauces, spreads or creamier breakfast bowls. Add a little lemon, garlic and herbs for a fresh sauce in place of cream.

It also handles gentle cooking: mixed with eggs for a fluffy omelette, folded into pancake batter, or added to savoury patties. Avoid very high, prolonged heat, which makes it release whey and turn grainy. Add it towards the end of cooking instead to keep a pleasant texture.

Cottage cheese is a fresh product: keep it in the fridge, ideally between 0 and 4 °C, and respect the date on the packaging. Once the tub is open, eat it within a few days and close it well. Always use a clean spoon so you don't introduce bacteria, and don't leave it out for hours on the counter.

If it smells sour, shows mould or an odd liquid, throw it away. Also avoid freezing it: the texture becomes dry and grainy once thawed. Pregnant women should check that the product is made from pasteurised milk, which is the case for the vast majority of supermarket products.

The first mistake is choosing flavoured or sweetened versions: fruit or sugar preparations add carbs and calories that dilute the protein benefit. Go for the plain version and add your own fruit, cinnamon or honey, controlling the amounts.

Other traps: ignoring the salt (some brands are far saltier than others), eating a tiny spoonful and hoping it covers your protein needs, or making it your only protein source. Vary with eggs, lean meat, fish and legumes to cover all your amino acid and micronutrient needs.

Like other dairy products, it provides calcium and phosphorus, two minerals important for bones, as well as vitamin B12 and riboflavin (B2). It contains no fibre (0 g per 100 g), so pair it with fruit, oats or raw vegetables to balance your plate.

It contains a little lactose, generally less than milk, but not little enough for very sensitive people. Lactose-free versions exist. As for alternatives, fromage blanc, skyr and quark offer a comparable profile with a smoother texture, and you can rotate depending on your budget and cravings.

At breakfast, it beats a sweetened yoghurt: with oats, sliced banana and a little cinnamon, you get a bowl balanced in protein and carbs. As an afternoon snack, a serving with cherry tomatoes, cucumber and herbs staves off hunger until dinner without weighing down digestion.

In the evening is where it shines most thanks to its slow casein. A 200 g serving with a few berries or a spoonful of peanut butter, about an hour before bed, supplies protein spread over the night. Around training, prefer a full meal or a whey shake instead, which are faster to absorb.

On the sweet side: cottage cheese, blueberries, a pinch of cinnamon and a few crushed almonds; or cottage cheese, oats, banana and a drizzle of honey. On the savoury side: cottage cheese, tomatoes, cucumber, olive oil, salt, pepper and chives, spread on wholegrain bread or eaten with a spoon.

Prepare several bowls ahead for the week: savoury versions keep a day or two in the fridge, while fresh fruit should be added at the last moment so it doesn't release juice.