A 2011 Cambridge University study finds that protein-rich foods can help you stay awake and alert, making them the perfect way to start your day. But aside from eggs, milk, or yogurt, protein at breakfast can be hard to come by. Ditch the fat-filled cream cheese, butter, or margarine and pump up the protein in your morning meal with farmer’s cheese. Farmer’s cheese presses cheese curds that have been separated from the liquid, whey, until it is almost dry giving it a texture similar to but slightly drier than ricotta. It can be made from the milk of goats, sheep, or cows. Two tablespoons deliver 4 grams of high-quality protein for only 40 calories and 2 1/2 grams of fat. Chevre, made from goat’s milk, and Mexican queso blanco are two examples of farmer's cheese.
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