1/2 Pint of Arctic Zero (the whole pint is 136 calories, fat free, all natural, gluten free, lactose intolerant friendly, and it tastes gooood.) I would recommend the Chocolate Peanut Butter. You can buy it at most health food stores or online.

8 Ounces of non-fat milk / soy milk / rice milk

1 Banana optional

Add 4 ice cubesSalad
1 bag fresh spinach, cleaned and torn
2 bunches green onions, chopped
1 small can french fried onion rings
1/2 cup Black Walnuts

Dressing:
2 tablespoonfuls sugar
1/4 cup olive oil
3 tablespoonfuls red wine vinegar