Powering up on protein is having a moment on social media - and not just for gym goers.
Cottage cheese in particular is proving popular, with reports of it selling out in some supermarkets.
Mission Nutrition director Claire Turnbull said a small bowl of cottage cheese can provide around 20 grams of protein.
"That's actually quite a lot when you think an egg is six grams."
She told Breakfast that eating a high-protein diet can have a number of benefits.
She recommended 20g to 25g of protein per meal for the average person but she added some "super sporty people" would need more.
Turnbull said protein was important for muscle growth, repair, maintaining a healthy muscle mass, and feeling full.
She said Kiwis often didn't eat enough protein for breakfast or lunch - spreading it out through the day was key.
Turnbull cited some examples of foods, along with the likes of meat and fish, which can help provide protein through the day such as corn, oats, nuts and seeds, and pulses.
"They do have some protein in as well, although the quality of the protein does vary between different types, so variety is kind of the key."
Forties and fifties factor
Turnbull said muscle mass declined during menopause, while hormones encouraged weight gain and the body overall became "much less efficient" at burning energy.
"During the perimenopausal phase, the average weight gain is about 8kg ... with what seems like very little change to what you're eating and exercising."
However, Turnbull said a high protein diet, along with resistance training, could help people maintain a healthy amount of muscle, keep their body efficient in burning calories, and prevent some of the negative side effects of menopause.
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