try slim fast powder, comes in choco and vanilla ,
1 cup non fat milk. then build on that with fruit. i use frozen strawberries and bananas both frozen and fresh.
have on my grocery list about four different kinds frozen fruit i.e. peaches, berries, etc.
i figure 2oo something for milk and powder. i add 100 calories for each fruit serving.
blend in blender, the frozen fruit makes it thick. if you drink this, usually takes care of breakfast and lunch, it is that filling.