8 oz skim milk
1 tablespoon peanut butter (i use Trader Joe's natural)
1 scoop chocolate protein powder (I use Arbonne's: http://www.arbonne.com/products/weight_loss/figure8/program/proteinShake.asp)
1 small frozen banana (tip! freeze bananas with skin on when they start to get brown and yicky. when you are ready to use, rinse frozen banana under warm water. peel should come off easily)
combine the above ingredients in a blender. Enjoy 20 grams protein from scoop of protein powder, 4 grams protein from PB, 8 grams protein from milk and 1 gram from banana (total of 33 grams!!!). Also lots of potassium and natural sugars.