Cottage Cheese with Pineapple

Old-school combination that makes a perfect snack. The casein protein in cottage cheese digests slowly, making it ideal between meals or before bed.

Ingredients

½ cup low-fat cottage cheese (1% or 2%)

• ½ cup fresh or canned pineapple (in juice, not syrup)
• Pinch of cinnamon (optional)

Directions

1. Spoon cottage cheese into a bowl.
2. Top with pineapple chunks.
3. Sprinkle with cinnamon if desired.

Notes

Cottage cheese before bed is an excellent strategy — casein protein digests slowly over 5–7 hours, providing a steady amino acid release that supports overnight muscle repair (important when resistance training). This is a simple version of the classic bodybuilder night snack.

Nutrition

Calories: 160 | Protein: 14g | Carbs: 16g | Fat: 2g | Fiber: 1g