Ketogains protein pudding

Ketogains’ Luis Villasenor created this recipe during a Protein Sparing Modified Fast cutting phase.  

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This concoction packs 33g of protein and 16g of fibre in only 300 calories while also providing plenty of Vitamin B6, B12, vitamin C, vitamin E, folate and calcium.  The Lite Salt ensures that you get more than half your daily sodium and potassium requirement. 

The secret here is that the chayote (a.k.a. choko or artichoke) providess a ton of fibre that will make you feel super full without too much energy.  

As Luis points out, many of the “meals” on a hardcore PSMF are not really meals, but rather creations designed to maximise satiety with the least amount of energy and with plenty of nutrients.   Luis often says, “You’re on a diet, not a culinary tour” 

A hardcore PSMF is not easy, but it is effective in terms of maximising satiety and minimising muscle loss while also maximising fat loss and nutrition, if you’re willing to stick to it! 

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Almond Milk (Unsweetened)1.50cup
Chayote, fruit, raw1chayote
protein powder 60g
Salt, Low Sodium or Lite5g


  1. This one simply involves putting all the ingredients into the blender and mixing.  
  2. You should wash the choko but there’s no need to peel it as it just becomes part of the extra fibre in the blender.  
  3. With the protein powder and almond milk, it essentially becomes a thick shake.  

If you are using plain protein powder you could add some calorie-free caramel or chocolate syrup if you don’t love the taste plain.  At the same time though, plain is better than hyperpalatable if you are trying to lose weight quickly.  


One serving provides 500 calories, 60g of protein, 17g of fat and 6g of net carbs.


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

Suitable for

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


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

nutrient density74%
lean bulking & bodybuilder58%
fat loss86%
blood sugar & fat loss80%
blood sugar & diabetes 22%
athlete & bulking5%
ketogenic 17%