Nancy that's a great start. I see you are waiting on your protein powder and I know from trying it myself how light on the protein peanut butter is ! 8g 2 tablespoons I think? Is a while since I had any

As a top up for protein when I was choosing shake I found cottage cheese ideal. Its very dense protein for volume, and I like the slightly tart taste, whizzes up well in the hand blender.

with the protein powder in it I'd make it really thick and add sunflower seeds and nuts so was spoonable.

I do applaud your within-the -hour focus, that took me months to get my head around