Ketogains PSMF Chayote Pudding

Ketogains’ Luis Villasenor created this recipe during an aggressive Protein Sparing Modified Fast cutting phase to strip off some fat quickly.

Luis’ creation provides a hefty dose of protein and fibre and plenty of Vitamin B6, B12, vitamin C, vitamin E, folate and calcium.  Lite Salt adds both sodium and potassium.   

Chayote (also known as choko) provides a ton of fibre that will make you feel super full without too much energy.  Hardcore PSMF recipes are not always meals but rather creations designed to maximise satiety with the least amount of energy and with plenty of nutrients.  As Luis says:

“You’re on a diet, not a culinary tour.  A hardcore PSMF is not easy, but it maximises satiety and minimising muscle loss while also maximising fat loss and nutrition if you’re willing to stick to it!”

Macros 

One serve provides 230 calories, 32 g protein, 5 g fat, 10 g net carbs and P:E = 2.1.

Micros  

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

Ingredients 

SERVES 1

  • 1.5 cup almond milk
  • 2 scoops of protein powder
  • 300 g chayote/choko fruit, raw 
  • 1 tsp Lite Salt

Directions 

  • Place all ingredients into the blender and mixing. 
  • Wash the choko/chayote squash.  But there’s no need to peel it as it just becomes part of the extra fibre in the blender. You can always strain after if necessary.
  • 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.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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

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