1 Scoop Protein Powder (i suggest truetein, Casien or mixes work best) 0.75 Teaspoon Xanthum gum A fist full of splenda 1 Cup of skim milk Mix drys together in large bowl Add 0.75 of skim milk beat with electric beaters for several minutes Add half of left over milk repeat, add rest mix till desired texture I suggest using vanilla and adding desired flavors. Example Torani sugar free vanilla for vanilla. or 2 tablespoons PB2 powder for Peanut Butter Macros 230 calories 36g Protein <1g fat 21g carbs (almost completely milk) This is delicious and incredibly filling takes me close to an hour to eat, can be had in all stages of your diet Pics included, you can see there's a lot of volume. And the final product is something between a soft serve ice cream and a heavy whipped cream.