Peanut butter banana oat

A

The Real Meal A

Calories

564

Protein

35 g

Fiber

9 g

Sugar

38 g 0 added

7 ingredients, no powder, keeps a week in the fridge or freezer

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The recipe

• 1 cup milk244 g
• 6 oz Greek yogurt170 g
• 1 banana118 g
• ½ cup frozen strawberries75 g
• 1 tbsp peanut butter16 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

The big one for a hungry morning or after a lift, and the home twin of the Hulk at about two thirds of its calories. Half a cup of strawberries makes it taste like the sandwich and brings the vitamin C.

The numbers

• Energy100560 calof 330 to 830
• Processing100100% whole food70% or more
• Muscle9035 g proteinof 30 to 40 g
• Hunger1009.4 g fiber, 1.4 cal a gramof 7.9 g fiber, 1.5 cal a gram
• Nutrients811.5 cups of fruit and greensof 1.7 cups
• Glucose940 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 38 g of protein in 603 calories.

The priced parts come to $1.96. Peanut butter, oats and flax have no federal price, so the takeout calculator asks for yours.