Hi Annie
Here's what I like in my shake
1) a liquid - I like almond milk. I use 1 1/2 cups. I like plain vanilla, but you can use sweetened almond milk, chocolate almond milk, or other alternative milks
2) fruit. I use frozen mixed berries because I like the texture and flavor. Banana is good and makes things very smooth if you like a smooth texture.
3) fat. I use avocado and orange flavored fish oil, but nut butter or coconut oil are other fats that are good in shake.
4) a carb. I use three scoops of dry rolled oats. The scoop is the scoop that comes in my protein powder. 1/3 to 1/2 cup dry oats is good.
5) protein. I combine Restore and Nutribiotics rice protein powder. I have also used plain Greek yogurt in the past. Regular plain yogurt doesn't work for me - the protein is not dense enough.

Other things you can add - cinnamon, cocoa powder, chia seeds for thickness etc. But the things I listed above are the basic components.

Allison
: Hi Allison: I wonder if you wouldn't
: mind just giving me a run-down on
: what you put in your shake?? I
: know someone has told me before;
: but, I'm feeling like I need to
: hear it again. Would you mind?