It was really simple. I use 8 oz. Trader Joe's unsweetened vanilla coconut milk (you can use the Silk brand or any brand you like), 2 T of smooth natural peanut butter (I'm sure you can use any type, it just might be sweeter if you use Jif or Peter Pan); 2 heaping Tablespoons of canned pumpkin (not the pie mix, but plain pumpkin), 2 scoops of vanilla protein powder (you could leave this out, but I'm trying to build muscle so I add it to mine); a dash of cinnamon and a drizzle of honey. Throw it all in the blender with a few ice cubes and blend. This is about 375 calories. Not a low-calorie breakfast, but packed with protein, calcium, B vitamins, fiber, and it's filling.