Blueberry oat

A

The Real Meal A

Calories

481

Protein

38 g

Fiber

12 g

Sugar

33 g 0 added

6 ingredients, a scoop of powder, keeps a week in the fridge or freezer

Open in the builder

The recipe

• 1 cup milk244 g
• 1 scoop whey32 g
• 1 cup blueberries155 g
• 1 cup frozen strawberries150 g
• 1/4 cup oats20 g
• 1 tbsp flax7 g

Liquid first, then the protein, the frozen fruit, the seeds or oats and the greens. Blend about a minute.

Why it works

Oats thicken it, a cup of blueberries and a cup of strawberries bring 7 g of fiber between them, and the strawberries carry the vitamin C that blueberries lack.

The numbers

• Energy98480 calof 330 to 830
• Processing7676% whole food70% or more
• Muscle9638 g proteinof 30 to 40 g
• Hunger10012.3 g fiber, 1.3 cal a gramof 6.7 g fiber, 1.5 cal a gram
• Nutrients822 cups of fruit and greensof 1.7 cups
• Glucose1000 g fast carbsabout 15 g or less

Graded on the six meters Gyroscope grades a meal on, for a 165 lb adult on 2,000 calories over three meals: a protein line of 30 g. The Gyroscope app personalizes yours. Grade it for you

The swap

No powder: 7 oz of Greek yogurt in place of the scoop. It grades A, with 34 g of protein in 485 calories.

The priced parts come to $3.55. Whey, oats and flax have no federal price, so the takeout calculator asks for yours.