Calories: 420-520
Total Fat: 15-20g
Saturated Fat: 8-10g
Cholesterol: 10-15mg
Sodium: 50-100mg
Total Carbohydrates: 60-70g
Dietary Fiber: 8-10g
Sugars: 30-40g
Protein: 20-25g

Breakdown by ingredient

• • Greek yogurt (6 oz): 100-150 calories, 15-20g protein, 0-5g fat
  • Strawberries (1 cup): 50 calories, 1g protein, 0g fat
  • Banana (1 medium): 100 calories, 2g protein, 0g fat
  • Blueberries (1 cup): 85 calories, 1g protein, 0g fat
  • Granola with almonds (1/4 cup): 100-150 calories, 2-3g protein, 8-10g fat
  • Honey (1 tbsp): 64 calories, 0g protein, 0g fat

Macronutrient distribution

• • Carbohydrates: 55-60%
  • Protein: 20-25%
  • Fat: 25-30%

Vitamins and Minerals

• • Calcium: 20% DV
  • Vitamin D: 15% DV
  • Potassium: 20% DV
  • Fiber: 30% DV
  • Vitamin C: 100% DV

Health benefits

• • High protein content supports muscle growth and satisfaction
  • Fiber-rich granola and fruits support digestive health
  • Antioxidant-rich berries support heart health and immunity
  • Calcium from Greek yogurt supports bone health

Variations:

• • Use non-fat Greek yogurt: -50 calories, -5g fat
  • Substitute granola with oats: -50 calories, -5g fat
  • Add spinach or kale: +10 calories, +2g protein
  • Use maple syrup instead of honey: +10 calories, -1g sugar