The Power of Protein in Dairy Products Can Fuel Any Day

Dairy products are a great source of high-quality protein, which aligns with this year’s National Nutrition Month theme, “Discover the Power of Nutrition.”

Now, “power” can be related to different foods, nutrients, and eating patterns in many ways, but the “power” that immediately came to my mind is the sustained energy and satiety that I get when I combine foods rich in three key nutrients at meals. Fiber and healthy fats are two of those, but protein is the third. And I’ve discovered that getting enough protein at meals is key to maximizing the power in that nutrient combo.

Dairy foods provide high-quality protein that pairs with fiber and healthy fats to support steadier energy, better satiety, and fewer cravings throughout the day.
Aiming for more protein at each meal, rather than just meeting the minimum daily amount, can help reduce “hangry” feelings and support more consistent energy.
Using multiple protein sources in a meal, including dairy foods like milk, cottage cheese, and cheese, along with plant and animal proteins, makes it easier to reach protein goals and boost overall nutrient intake.

The Power of Protein

Protein isn’t a nutrient I’ve worried much about. I always include some form of protein in my meals, and my intake usually meets the Recommended Dietary Allowance (RDA) for my body size. So, I assumed for years I was “good” on protein.

Then, I began struggling with fluctuating energy levels, stronger cravings between meals, and an uptick in occasional “hangry” episodes. Diet was the first thing I examined, and I remembered something I learned in school: The RDA for protein is the amount designed to maintain health, not necessarily what’s optimal for the body to run at its best. So, I decided to test and see what effect a little extra protein at meals would have, along with ample fiber and healthy fats already in them. My goal was 15 to 20 grams at breakfast and 30 to 35 grams at lunch and dinner.

The results were pretty amazing. On the days I hit these protein goals, my energy was higher and fluctuated less during the day. My satiety after meals also increased, minimizing cravings. I discovered the “power” in protein, and I’ve been all about it ever since!

Powering Up Protein at Meals with Dairy Products

When I started eating meals with more protein, it was an easy goal to meet for some meals by simply adding a healthy sprinkle of cheese, nuts, or beans to an entrée or salad. But others were a challenge. I slowly discovered, though, that the secret to boosting protein in meals (as well as keeping them healthy and budget-friendly) comes down to two things:

Not limiting protein to meat, fish, and beans, but considering all protein options, including dairy foods beyond shredded cheese. Adding products like cottage cheese and milk is an easy way to add complete proteins to a meal, along with other essential nutrients like calcium and vitamin D.
Not planning a meal around a single protein. Instead, combining several protein sources in a recipe—animal, dairy, and plant proteins. It’s easy to hit my protein goal doing this, and it increases other nutrients like fiber, calcium, and potassium.

Common Questions on Using Dairy Foods to Get More Protein

Q: How can dairy foods help increase protein at meals?
A: Dairy foods like milk, cottage cheese, yogurt, and cheese add complete protein plus nutrients such as calcium and vitamin D, making it easier to build higher protein meals without much extra prep.

Q: Why focus on protein at every meal instead of just total daily protein?
A: Spreading protein throughout the day helps support steadier energy, longer-lasting fullness, and fewer cravings between meals, instead of long gaps with low protein intake.

Q: What is an easy way to build a higher protein meal with dairy?
A: Combine several protein sources in one dish, such as cottage cheese plus beans, nuts, or lean meat in a bowl or salad, so you quickly reach 30 grams or more of protein while adding extra nutrients.

Quick Protein-Packed Meals with Dairy Products

I used these two tips to create two of my favorite “go-to” meals—a High-Protein Cottage Cheese Taco Bowl and a Tzatziki Cottage Cheese Protein Bowl. Each takes only minutes to make and packs in at least 30 grams of protein, and the cottage cheese’s creaminess adds to the meal’s satiety factor.

I hope you’ll tap into the “power” of nutrition with these two recipes. Happy National Nutrition Month 2026!

Carolyn Williams, PhD, RD, is a leading culinary nutrition expert and 2017 James Beard Journalism Award winner who’s developed a knack for breaking down complex science into practical takeaways and tips for consumers. The author of a best-selling cookbook, Meals That Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less, Carolyn is a sought-after expert and speaker on anti-inflammatory eating and managing chronic inflammation through lifestyle, including the role that inflammation plays in autoimmune diseases and mental health. Carolyn is also the co-creator and co-host of the top-rated podcast Happy Eating whose episodes explore the connection that one’s mental wellness has to various diet and lifestyle trends.