Casein digests more slowly, so it is a strong choice if dinner was light or there is a long gap until breakfast. #CaseinProtein Whey digests faster, but it still works well. If whey is what you have on hand, or casein does not sit well with your stomach, it is a perfectly good option. #WheyProtein Easy low-fat options to hit roughly 30 to 40 g: 250 to 300 g of skyr, low-fat quark, or cottage cheese. You can also use a shake with 40 g micellar casein or 35 to 40 g whey. #BedtimeProtein