It depends on your stage of Atkins. During induction, of course, you can't have the berries <sigh>... I actually "copy" the ingredients of the SPENDY pre-made Flax-o-Meal I bought. I, too, am not a "measurer", though. I usually mix about equal parts flax meal and shake mix, then add a couple of spoonsful of wheat bran. I then do pretty much what Kathy54 says!