Met-RX is IMHO the best meal supplement protein shake available. When mixing with water it is one of the lowest calorie highest protein shakes Ive ever found which taste good and mixes well. I use a electric blender and use 24oz of water. I have used typical hand shaker/blenders when I was on a ship (for work) will good results using 16-20 ounces of water. Minerals and vitamins you get plus the protein, Ive compared to other protein mixes and they fall short. I only use the extreme chocolate so I cant comment on other flavors.