PSMF green smoothie

A green smoothie with protein powder is a great way to meet your protein requirements while also keeping micronutrients up, particularly if you are following a calorie-restricted Protein Sparing Modified Fast style diet.  This shake will provide a solid level of satiety while keeping carbs low.  

Almond milk is a good option as many people have allergies to milk.  Full cream milk also contains lots of energy and is easy to overconsume.  

This recipe from Patty Garcia uses spinach, cucumber and cottage cheese along with almond milk and protein powder. 

The protein powder and cottage cheese provide plenty of lean protein along with B2, B5 and phosphorus while the cucumber and spinach boost the folate, vitamin A, vitamin K, magnesium, manganese and potassium.

You can vary the ingredients based on what you have available, what is in season and the vegetables at the top of your list Nutrient Optimiser list.  


One serving provides 414 calories, 66 g of protein, 10 g of fat and 14 g of net carbs.


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


Protein powder  230g scoop
Cottage cheese, Lowfat 1/2cup
Spinach (raw)100g
Almond Milk, Unsweetened1cup


  1. Place all ingredients in a blender and blend till smooth.  
  2. Add extra almond milk until you get the desired consistency.  

Suitable for

  • maximum nutrient density
  • blood sugar & fat loss
  • fat loss


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

nutrient density75%
lean bulking/bodybuilder71%
fat loss74%
blood sugar & fat loss77%
blood sugar/diabetes 51%
ketogenic 39%