Cottage Cheese with Pear & Walnuts
Cottage cheese topped with sliced pear, walnuts, and cinnamon — 22 g of slow protein and 1.4 g of plant omega-3 ALA for 285 kcal, no cooking required.
Cottage cheese topped with sliced pear, walnuts, and cinnamon delivers 22 g of slow casein protein and 1.4 g of plant omega-3 ALA for 285 kcal. No cooking — just spoon, slice, and top.
Ingredients (1 serving)
- Cottage cheese, 2% — 150 g
- Pear — 120 g, sliced
- Walnuts — 15 g
- Ground cinnamon — to taste
Macros per serving
- Calories: 285 kcal
- Protein: 22 g
- Fat: 13 g
- Carbs: 25 g
- Fiber: 4.5 g
Key micronutrients
- Omega-3 ALA: ~1.4 g
- Calcium: ~110 mg
- Phosphorus: ~250 mg
- Selenium: ~15 mcg
Why it earns a spot in the rotation
- Highest plant omega-3 in the snack set. Walnuts are the densest common plant source of ALA — 15 g contributes ~1.4 g on their own.
- Slow casein protein. 22 g from cottage cheese digests slowly, useful for sustained satiety between meals.
- A sweet cottage-cheese option. Pear and cinnamon give a dessert-adjacent flavour profile without added sugar, an alternative to the savoury cottage-cheese bowls in the rotation.
- Zero-cook prep. Everything is assembled cold in under two minutes.
Related protocols
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
