I use 1.5 scooops of whey protein, 1 scoop of casein protein, 1/2 cut of oats, and tbstp of natural peanut butter mixed in eight ounces of water.
I drink two of these a day.
I also use two scoops of whey and 1 tbsp of natural peanut butter first thing when I wake up. I save the other two shakes for post workout and late in the afternoon.
all the best,