I have been using protein shakes for a long time. I found some chocolate protein powder at Nutrition City that is $30 for 5lbs of powder. Its great and way cheaper then GNC. I use two scoops of powder (48 grams Protein) and a half a cup of skim milk and 2 cups+ of water. It is less then 10 grams of carbs depending on the amount of milk you use. Some people use cream. I blend it with one of those hand blenders and away I go . I made it a custom food in my FitDay account and its 240 calories tops and it fills me up. If you want to add some other flavor to it and a few more carbs add a tbls of Malt powder, oooooh good.