Try to get some protein in every meal. I have an 18 mile commute and have a scoop of protein pwder before my ride and make this smoothie as soon as I'm out of the shower at work..

Mike's Morning Smoothie

8 oz Kefir ( my wife makes this from raw milk-its like yogurt but better )
2frozen banannas
5 or 6 pcs frozen pineapples
1 frozen kiwi
1 cup frozen blueberries
1 handfull quick oats
scoop of chia seeds
2 scoops Vanilla Designer Whey and 8 oz water
sometimes cranberries and other fruit

This is tasty and filling. The rest of the morning I load up with other fruit. Even on weekends I have a smoothie and adjust amount based on my activity/appetite.