I am no expert I just go by trial an error and read alot of mags.

this is mine. I sometimes use it as a breakfast shake some times as a post workout drink


2 bananas
handful of blueberries
3-4 strawberries
skim milk
scoop of protein powder(dymatize elite)
2 tablespoons of wheat germ
2 tablespoons of flaxseed
2 scoops of quaker oats(when i use this as a breakfast drink)

throw it in a blender. and blend. if you put in the oats blend it for an extra minute.

sometimes I leave out the blueberries and strawberries. or I leave out blueberries. those things are expensive but they have many antioxidants and nutrients. Frozen fruits work also.

sometimes I use soy milk instead of skim milk because sometimes thats all I have.

the banana is a must. it gives it texture.

It works for me. when you use it as a breakfast drink with the oats in it. I guarantee that wont be hungry until lunch. but you wont feel bloated and nasty either.