Cottage cheese berry
28 g of protein from the cottage cheese alone.
The Real Meal A
- Calories
- 376
- Protein
- 37 g
- Fiber
- 5 g
- Sugar
- 32 g 0 added
4 ingredients, no powder, keeps a week in the fridge or freezer
About $3.64 a glass at US average prices.
Open in the builderThe recipe
1 cup cottage cheese226 g
1 cup milk244 g
1 cup frozen strawberries150 g
½ cup blueberries78 g
Liquid first, then the protein, the frozen fruit, the seeds or oats and the greens. Blend about a minute.
Why it works
28 g of protein from the cottage cheese alone. It's salty (about 920 mg of sodium in the cup, 40% of the day), so it's the one to skip if you watch salt.
The numbers
- Calories
- 376
- Protein
- 37 gline 30 g
- Carbs
- 41 g
- Fat
- 8 g
- Fiber
- 5.2 gline 5.3 g
- Sugar
- 32 g32 from fruit and milk, 0 added
- Potassium17%
- Calcium35%
- Vit. C71%
- Magnesium14%
- Iron9%
- Folate18%
- Vit. A18%
- Vit. K14%
- Vit. B12113%
- Vit. D14%
- Sodium45%
good source, 10 to 19% of the Daily Valuehigh, 20% or moreThe FDA's label words. Calcium, potassium, iron and vitamins A and C feed the Nutrients meter.
- Energy88380 calof 330 to 830
- Processing100100% whole food70% or more
- Muscle9437 g proteinof 30 to 40 g
- Hunger1005.2 g fiber, 0.8 cal a gramof 5.3 g fiber, 1.5 cal a gram
- Nutrients861.5 cups of fruit and greensof 1.7 cups
- Glucose1000 g fast carbsabout 15 g or less
Add a cup of spinach
AtoA+
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
6 sources
- USDA FoodData Central, SR Legacy rows by FDC ID, read on nutritionvalue.orgnutritionvalue.org
- US Department of Agriculture and US Department of Health and Human Services. Dietary Guidelines for Americans, 2025 to 2030. January 2026cdn.realfood.gov
- Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutrition, 2019 (the NOVA groups behind the Processing meter)europepmc.org
- US Bureau of Labor Statistics. Average Price Data, US city average, October 2026bls.gov
- USDA Agricultural Marketing Service. National Dairy Retail Report, Vol 93 No 45, November 6, 2026ams.usda.gov
- USDA Agricultural Marketing Service. Weekly Specialty Crops Retail Report, November 13, 2026ams.usda.gov
