When you’re trying to eat healthy on a budget, some meals that you come up with can be somewhat…adventurous combinations, to say the least. More than anything, you need to be willing to try some things that you normally wouldn’t consider, for the sake of good sources of your macros (here’s a quick guide to macronutrients for those who aren’t familiar with the term). Today, I want to talk about my favorite go-to protein source: Cottage cheese!
This stuff was crucial to bodybuilders before big ol’ tubs of whey protein were readily available. It’s also a great vegetarian option as well. Obviously, this isn’t exactly the best choice for paleo fans or vegans because it’s dairy, but again, this is about being as healthy and strong as possible while on a broke budget. Consider it an extreme “in case of emergency” option if you are simply against dairy. Per each 4 oz serving, it’s high in protein (about 14g), low in carbs (about 5g), and only ranges from 0 to 5g of fat. You’re also getting a nice little kick of calcium in there, as well as a handful of other minerals. You can usually find this stuff for pretty cheap: a 1 lb. tub usually goes for about $1.80 to $3.00, depending on brand and store sales.
One of the greatest components of cottage cheese is that it is a casein protein, which digests a bit slower, therefore keeping you fuller for longer. I know some people hate this stuff: the texture the taste, color, whatever. But as I mentioned before, a limited budget can really force someone to get creative. Mix some avocado in with it, or make it a macro-balanced, parfait-style meal with a nut and dried fruit trail mix.
Bottom line: This stuff will keep you bulked and strong when the wallet is hurtin’!
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Glücklich
Mmmm…cottage cheese. With some nice cantaloupe and berries or pears in the fall. Mix a little flax seed meal with the cottage cheese – you’ll never know it’s there – and it’s that much more good stuff you’re eating.
queermarek
Cottage cheese is the matrix for my snack before a long (3 + hour) endurance event. I add flax seed, chia seed, Grape Nuts, a little orange juice, frozen or fresh blueberries and a squeeze of agave nectar. Mix it together and you can go for hours. It’s also a great recovery food.
onthemark
Love the stuff! I’ll try the flax seed.
Glücklich
@queermarek:
Orange juice is a new one. I’ll have to try that. And yeah, it’s the stuff I rage on after an especially tough run or workout.
McShane
I mix pomegranate and pumpkin seeds in my cottage cheese and then stuff it all in a sweet yellow bell pepper.
Bauhaus
Cottage cheese is a staple in my diet. When I want a cold meal, I heap it on a mound of organic baby spinach, add avocado, chopped walnuts, hard boiled eggs, shredded carrots, and a side of fruit.
Glücklich
@Bauhaus:
You want to know how weak I am on the domestic front? I have to Google how to boil an egg about once a month when I actually try my hand at cooking. And yes, I consider boiling eggs cooking.
Thank god there’s a Safeway with a salad bar at street level in my apartment complex with Kokkari and 5A5 right around the corner.
Bauhaus
@Glücklich:
Food gives me great pleasure – shopping for quality ingredients, preparing a nice meal, and dining. Are you familiar with Blue Apron? It’s big around DC, and seems like a good way to learn how to put together a meal, if you have the interest. They deliver all of the ingredients you need, right to your door. Foolproof. Seems healthy, too.
Tracy Pope
I add cut up melon and berries + a dash or two of ground pepper. One of my favorite mid-day snacks.
Glücklich
@Bauhaus:
That’s great. I grew up with a mother who is a serious cook and grocery snob. She’s really into it so I ate well as a kid. Not picky.
Unfortunately, to me food is merely fuel. If there were a way for me to just not stop to eat, I’d do it. I won’t even stop to cook or reheat thus everything is delivered or take out or eaten in restaurants. Don’t know why I have such a block on cooking. It’s almost like a point of pride. One of my weird little things.
Mr. Glücklich cooks vegetarian food very well, but in his kitchen, not mine.
You’d love my place: walk right across to the *super-fancy* farmer’s market at the Ferry Building. I buy flowers for the house there.
http://www.ferrybuildingmarketplace.com/
Bauhaus
@Glücklich:
Incredible location! I’m crazy about good bread, butter, cheese, chocolate and coffee. Looks like a great place to find all of the items I like. I could spend hours in a farmers market absorbing the colors, textures, aromas and shapes of the produce and products. The Ferry Building is beautiful. As much as I enjoy good food and dining, I’m also very simple – a baguette with cheese, piece of fruit, and I’m good to go.
rand503
And the Ferry Building even has the Imperial Tea Court!
Desert Boy
Cottage cheese with some Sriracha squirted on the top. Yummy.
ingyaom
@rand503: I used to work at ITC… but not their Ferry Bldg location. It was before that opened.
tricky ricky
too much sodium