I've been using whey protein for years and love it. It's incredibly beneficial for muscle recovery and absolutely helps with weight loss. Presently I use Optimum Nutriition 100% Whey Gold Standard, Rocky Road - yummy It's sold in many different flavors and is dee-lish as far as protein powders go - believe me, I've tried a bunch, and this is by far the best.

Calories: 120
Fat: 1g
Carbs: 3g
Sugars: 1g
Protein: 24g

and . . .it's about $14 for a 2 lb. container

Honestly, I just mix it with water in a shaker bottle and drink it down with my supplements. I do not consider it a meal, rather I use it as a snack. I may have a few low-fat grain crackers with it. I do not eat red meat, so for me, getting enough amino acids for recovery comes from the whey protein.

You can also purchase whey protein powders that are considered meal replacement powders (MRP's) which contain higher percentages of fat and carbs which will "hold" you.