I like the vanilla or chocolate whey protein from Walmart. 2 scoops. I mix it with 2 table spoons of plain Greek yogurt high in protein and very little sugar. I also mix in a cup of frozen fruit. Strawberries , mangos, peaches, pine apple or mixed berries. Sometimes a little ice and one pack of Splenda. I mix it all together in my blender. When its Really thick. I eat with a spoon and thin I drink in a cup. It Hold me for a good 3 hours.