I make my own shake comprised of two cups of water ,three scoops unflavored whey protein,three scoops whole uncooked rolled oats,one frozen banana one peach(you can rotate the fruits for variety)and either cream or coconut(fresh or shredded)to taste(if you like natural peanut butter substitute that).I drink this right out of the blender with a multi vitimin plus antioxidents plus a few fish oil and borage oil tablets to balance the fats .