Tropical

A

The Real Meal A

Calories

409

Protein

31 g

Fiber

10 g

Sugar

34 g 0 added

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

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The recipe

• 1 cup soy milk243 g
• 7 oz Greek yogurt198 g
• ½ cup mango83 g
• ½ cup pineapple83 g
• ½ banana59 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

Half a cup each of mango and pineapple and half a frozen banana keep the fruit to a portion and a half, and soy milk adds 7 g of protein.

The numbers

• Energy91410 calof 330 to 830
• Processing8080% whole food70% or more
• Muscle8231 g proteinof 30 to 40 g
• Hunger1009.9 g fiber, 0.9 cal a gramof 5.7 g fiber, 1.5 cal a gram
• Nutrients941.5 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. It grades A, with 33 g of protein in 473 calories.

The priced parts come to $1.15. Soy milk, mango, pineapple and chia have no federal price, so the takeout calculator asks for yours.