I found a way to make my postwork out shake yummylishous. I actually make it my meal #1 and it holds me for a good 3-4hrs in the morning.

8 oz liquid [4 oz water/ 4 oz soy milk or whatever kinda milk you can use on your program]
2 scoops UMP Vanilla
1/2 cup oatmeal
dash of cinnamon
dash of nutmeg
dash of vanilla,
1tbsp ground flaxseed
1/4 cup frozen banana or less
few icecubes if your water isn't cold to start with.
Put all ingredients together in a blender and mix until smooth.
You can add more water if the mixture gets too thick.
Enjoy.

try adding carb masters yogurt which is kroger brand. Its 3 g carbs and 12 g protein, and makes the shake like a smoothy, no need for milk. I use vanilla yogurt with chocolate UMP.

Anyone who doesn't know about this carb masters yogurt from kroger better get busy. I could live on this stuff. 10 for $4. For the past week, I think I've had about 5-6 per day.

i agree on the carbmaster yogurt. been eating it for about 5 years.