The Ultimate

A

The Real Meal A

Calories

448

Protein

41 g

Fiber

9 g

Sugar

22 g 0 added

7 ingredients, a scoop of powder

Open in the builder

The recipe

• 1 cup milk244 g
• 1 scoop whey32 g
• ½ banana59 g
• 1 tbsp peanut butter16 g
• 1 tbsp cocoa5 g
• 1 tbsp flax7 g
• 2 cups spinach60 g
• ½ cup water and ice120 g

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

Why it works

Cocoa and flax bring 4 g of fiber in two spoons, the half banana is all the sweet it needs, and two cups of spinach add 14 calories and the minerals a chocolate shake is missing.

One full scoop covers the meal line up to about 230 lb. The protein shake calculator trims the powder for anyone lighter.

The numbers

• Energy95450 calof 330 to 830
• Processing7575% whole food70% or more
• Muscle10041 g proteinof 30 to 40 g
• Hunger908.6 g fiber, 2.5 cal a gramof 6.3 g fiber, 1.5 cal a gram
• Nutrients951.5 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

No powder: 7 oz of Greek yogurt in place of the scoop. It grades A+, with 37 g of protein in 452 calories.

The priced parts come to $0.34. Whey, peanut butter, cocoa, flax and spinach have no federal price, so the takeout calculator asks for yours.