Plant

A

The Real Meal A

Calories

462

Protein

33 g

Fiber

10 g

Sugar

20 g 0 added

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

Open in the builder

The recipe

• 1 cup soy milk243 g
• 1/2 cup tofu126 g
• 1 cup blueberries155 g
• ½ cup frozen strawberries75 g
• 1 tbsp peanut butter16 g

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

Why it works

Soy matched milk for muscle in 17 trials (Reid-McCann 2025), and half a cup of strawberries brings the vitamin C. Tofu labels vary a lot, so check yours.

The numbers

• Energy96460 calof 330 to 830
• Processing8383% whole food70% or more
• Muscle8633 g proteinof 30 to 40 g
• Hunger10010.4 g fiber, 1.2 cal a gramof 6.5 g fiber, 1.5 cal a gram
• Nutrients921.5 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 priced parts come to $2.67. Soy milk, tofu and peanut butter have no federal price, so the takeout calculator asks for yours.