The bowl

A

The Real Meal A

Calories

461

Protein

31 g

Fiber

11 g

Sugar

31 g 0 added

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

Open in the builder

The recipe

• 7 oz Greek yogurt198 g
• ½ cup blueberries78 g
• ½ cup frozen strawberries75 g
• ½ banana59 g
• ½ cup milk122 g
• 1 tbsp peanut butter16 g
• 1/2 oz chia14 g

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

Why it works

About the calories of the Acai Dream bowl with almost four times the protein and no added sugar.

The numbers

• Energy96460 calof 330 to 830
• Processing100100% whole food70% or more
• Muscle8231 g proteinof 30 to 40 g
• Hunger10010.9 g fiber, 1 cal a gramof 6.5 g fiber, 1.5 cal a gram
• Nutrients771.5 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 swap

Dairy-free: half a cup of firm tofu for the yogurt and soy milk for the milk. It grades A, with 33 g of protein in 504 calories.

The priced parts come to $2.92. Peanut butter and chia have no federal price, so the takeout calculator asks for yours.