Cottage cheese and spinach protein sludge

This is another high protein, high satiety, nutrient-dense creation from Ketogains’ Luis Villasenor uses in a Protein Sparing Modified Fast (PSMF) cutting phase.  

The spinach provides plenty of vitamins and minerals while the protein powder and low fat cottage cheese provide a 58g hit of protein in a ‘meal’ of less than 400 calories.  

Something called “protein sludge”¬Ě probably isn’t going to win any culinary awards, but it ranks well if you’re looking to increase satiety while keeping nutrient density high at the same time.  


Almond Milk1cup
Spinach, Raw100g
Protein powder 30g
Lite salt14g
Cottage Cheese, Nonfat390g


  1. Place ingredients in the blender.  
  2. Mix.
  3. Drink.
  4. Simple! 


One serving provides 400 calories, 58g of protein, 5g of fat and 29g of net carbs.


The Cronometer screenshot below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Suitable for

  • fat loss
  • bodybuilder


Click the links below to see the highest-ranking recipes for each goal.

nutrient density95%
lean bulking/bodybuilder88%
fat loss98%
blood sugar & fat loss72%
blood sugar/diabetes 26%
ketogenic 19%

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