Hi richiewho, I'm right at 500-550 now. Basically, I start my day with a cup of tea and about 1/3c whole milk (indulgent, but it tastes SOOO good). Usually I put a scoop of genepro powder in it as well. Then later in the morning I have a Pure protein shake made with skim milk. In the afternoon I have a cup of broth, and sometimes another 8oz of skim milk. I guess I'm a fan of milk, hey? Plus lots and lots of water in between. So far it's all working, 11 days after surgery I'm down 18#.