On days I workout I typically take 40 grams of whey + grape juice or gatorade. Pre and post workout I'll just drink half before and half right after.
On most days I usually take a shake shortly after dinner to get all my fats and protein in for the day. Its something close to what they recommended in the meal replacement shake thread.
1 can of coconut milk from trader joes = 25 grams fat
2 scoops whey = ~45 grams protein
1 tbsp of greens powder
2 tbsp of milled flaxseeds
1-2 tbsps of cocoa powder (I saw Robb put it in his but I'm not actually sure what this is for.)