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For breakfast, I like Biggest Loser Pancakes ( made from 1/2 cup cottage cheese, 1 egg, 1/2 cup of oatmeal and some vanilla blended up in my magic bullet blender, then fried in a pan like regular pancakes). It delivers 24g protein, 33g of carbohydrates, 4 sugars, and 10g protein. I top them with fruit.
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I eat low fat Greek yogurt to get 12 g if protein in one serving. Also, eggs give protein along with the fat. I am not a big meat fan but I reach my goal on protein every day though other sources. I save the protein shakes for days I am in hurry and then blend them with ice and espresso for something like a frappuccino.
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I love quinoa, and it has zero sugar per serving.It is a healthy grain for getting good carbs.
