Here's one of my shake recipe's that I'll share as I'm still writing up my nutrition post I promised David.

1 scoop 100% Whey protein powder (I prefer just plain organic, but any will do)
1 cup 100% Whole Grain Oatmeal
1cup blueberries
2 tblspoons Flaxseed Meal
Water to desired consistency

583 calories, 41.07g of protein, 82.01g of carbs, 13.48gs of fat

You can switch the flaxseed with Peanut Butter and get

713 calories, 45g protein, 84g carbs, 25g fats which is one of my favorites.

I put this in my Vitamix(which is a must for those of us on liquid diets due to how finely it will blend the ingredients) and go to town. I also usually put 1.5 cups of organic baby spinach in the above shakes to get my greens.

Enjoy