You'll notice that almost all dairy is missing from the level 1 list, except cottage cheese. We recommend all new members hold back on dairy products for the first 2-3 days to establish the best baseline.
Cottage cheese is mainly recommended for vegetarian protein and activity fuel for members who are working or more active. If you are not in either of these two categories, we recommend waiting until Level 2 to re-introduce cottage cheese.
As for anything, work with your coach to customize your food plan to best fit your lifestyle and preferences!
Many of us are unfamiliar with this protein packed cheese product, so here is all you need to know about cottage cheese!
Cottage cheese is a mixture of fresh cheese "curds" which have a mild flavor
Cottage cheese is not aged or colored
There are two types of curd sizes, smaller curds are more acidic, larger curds tend to be sweeter
A four oz. serving of 4% cottage cheese has about 120 calories, 5 g fat (3 g saturated), 3 g carbs, and 12 g protein
It is also low in sodium and cholesterol and high in calcium
Great activity fuel after a work out
Ways to eat cottage cheese:
With your morning fruit
With the Betr Strawberry jam
With a salad
with salt and pepper
with tomato and basil
By its self
In Level 2 you can experiment with the appropriate add ins - protein doesn't need to be boring!
What's the best brand to buy?
Good culture's low fat variety is a great cottage cheese choice. The salt in cottage cheese not only enhances flavor but also contributes to texture and functions as a preservative. Therefore, you generally won’t find low-sodium versions. However, one study found that rinsing cottage cheese under running water for three minutes, then draining it, reduced sodium content by 63%. Not exactly the tastiest option but one way to be serious about sodium reduction. Also, the no salt added varieties then have to rely on other chemical preservatives to offset the normal action of sodium. So it's not a great tradeoff in the end. Best to stick with the Good Culture. :)