3. Cottage Cheese

Cottage cheese is a soft, unaged cheese made from the curds of pasteurized cow's milk. This is one dairy product with an abundance of casein protein, and it is loaded with calcium, iron, phosphorus, riboflavin, and vitamin B12. Protein accounts for 70% or more of the calories in non-fat cottage cheese. Casein digests more slowly than whey protein, feeding the muscles all day or night. In fact, studies have shown that cottage cheese mimics the same long-lasting fullness as eggs.



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