Green

A

The Real Meal A

Calories

385

Protein

32 g

Fiber

6 g

Sugar

34 g 0 added

6 ingredients, no powder

Open in the builder

The recipe

• 1 cup milk244 g
• 7 oz Greek yogurt198 g
• 2 cups spinach60 g
• ½ banana59 g
• ½ cup pineapple83 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

Two cups of spinach cost 14 calories and bring 242% of the day's vitamin K.

If you take warfarin, MedlinePlus says to keep the amount of leafy greens like spinach steady from day to day and week to week. Talk to your provider before a big change.

The numbers

• Energy88380 calof 330 to 830
• Processing100100% whole food70% or more
• Muscle8432 g proteinof 30 to 40 g
• Hunger1005.9 g fiber, 0.9 cal a gramof 5.4 g fiber, 1.5 cal a gram
• Nutrients952 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

Dairy-free: soy milk for the milk, and half a cup of firm tofu for the yogurt. It grades A, with 33 g of protein in 407 calories.

The priced parts come to $1.41. Spinach, pineapple and flax have no federal price, so the takeout calculator asks for yours.