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。

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Their milk boasts a higher fat and protein content which can be used for cheese, skimmed milk powder and other high-fat products.

BBC: Cows