for me, I mix 1 scoop of whey and mix it WITH 1 1/2 cups of soy milk. Chocolate is great with a mix of 1/2 banana! I think the diet says you can use the bars, shakes etc. and it appears that they are either whey or soy bars/shakes. Being a libra I like to balance things out and do 50/50! LOL! So far so good! I think the end result is in 2 meals you should consume 20 grams of soy and 20 grams of whey. Then you eat your "sensible" dinner. Thats what I got out the magazine anyways!