I never really fucked with protein shakes and shit. When I was hittin' the gym on a regular basis, it was eggs in the morning with some yogurt and granola...and a tall glass of milk. Then afterwards, it was Tuna and/or pasta with some chicken.
I stay fuckin' with Salmon and Catfish, and about a handful of mixed nuts per day. And to keep myself healthy, add 2 tablespoons of Extra Virgin Olive Oil to the diet (because I'm not a fan of fish oil).
I'm not ripped, but I lost my gut and gained some good weight in about 4 weeks...now I'm not skinny, but I'm not big...I'm just right.