Get a banana, frozen berries, yogurt or kefir, milled flax seeds, and oats. I do the whole banana, about a palm sized hunk of berries, half a cup or the kefir, two tablespoons of flax, and a handful of oats. Now you can see that this will be too thick, so this is where you can add what you like for liquid. My husband does water for less calories, I do juice! If you happen to have some spinach in hand, throw in a handful too. You can't taste it at all and you'll get a healthy serving of greens. Blend and add more liquid if you need. Enjoy! I love thick ones, but I know some people don't, so make it your own!