This one, after a workout, is enough for me as a meal:
1 tbsp linseeds (flax seed)
1/2 tbsp sesame seed
1/2 hemp / sunflower / pumpkin seed
2-3 tbsp yoghurt
1 big(ish) fruit, such as mango or papaya, or banana
1 scoop protein powder
enough milk to make it a nice fluid consistency (about 300 ml?)
sometimes I use a mixture of milk and fruit juice
stick all in blender, whizz, drink, AAAAAAAAAAAAHHHHH!
Oh, off course the above "milk" and "yoghurt" are soya, but I'm sure you can use other, non-dairy, milks.