Cottage Cheese

Cottage cheese is a strategic dairy protein for GLP-1 users, ranking above #7 Berries and #8 Avocado for sustained satiety. A 100-gram serving of low-fat cottage cheese provides 11g of protein at just 98 calories, but its key advantage is casein—a slow-digesting protein that forms a gel in the stomach, releasing amino acids over 4–6 hours. This complements GLP-1 medications by extending fullness without extra calories, and bridges eating occasions better than #5 Lentils' quick-digesting proteins. It is versatile—eaten plain, blended into smoothies, or as a ricotta substitute—and delivers calcium, phosphorus, selenium, and B12 for bone health during calorie restriction. With sodium content of 350–500mg per 100g, low-sodium options exist; at $3–$5 for 8–10 servings, it rivals chicken breast as a cost-effective complete protein.