Protein Sparing 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” 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.  

Ingredients 

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

Directions

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

Macros 

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

Micronutrients  

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

How Can I Calculate My Nutrient Intake?

If you’re interested in checking if you’re getting just enough dietary phosphorus, you can check your nutrient profile using our Free 7-Day Nutrient Clarity Challenge

After a week of tracking your current diet in CronometerNutrient Optimiser will give you a prioritised list of foods and NutriBooster recipes that will help you plug your current nutritional gaps.

Level Up Your Nutrient Density

To help you level up your nutrient density, we’ve prepared a Nutritional Optimisation Starter Pack to ensure you are getting plenty of all the essential nutrients from the food you eat every day.    

The free starter pack includes:

  • Maximum Nutrient Density Food List
  • Sample Maximum Nutrient Density Recipe Book
  • Sample Maximum Nutrient Density Meal Plan.

To get started today, all you have to do is join our new Optimising Nutrition Group here

Once you join, you will find the Nutritional Optimisation starter pack in the discovery section here.

Leave a Comment