Small, low fat muffin, bagel with light cream cheese or low fat cottage cheese

少低脂松饼，少奶油干酪百吉饼，低脂松软干酪

youdao

1 cup low-fat creamed cottage cheese.

1杯低脂松软奶油干酪。

youdao

High in protein and low in fat (buy low-fat or skimmed milk varieties), cottage cheese will help you to bulk up without expanding your waistline. Try it mixed with fruits, vegetables or meat.

高蛋白质低脂肪(买低脂的或被忽略的牛奶种类)，村舍奶酪有助于你增加肌肉而不会扩大你的腰围。可以尝试着把它和水果，蔬菜或肉混合。

youdao

It is important to take in adequate amounts of lean protein such as chicken, fish, lean red meat, egg whites, low-fat cottage cheese or a protein supplement.

CNN: How should I eat to build muscle mass?