1. I usually go with a Metabolic Drive shake w/ a tbsp. of flax. Best bet if you wanna stay away from carbs.
If you don't have any Metabolic Drive (great source of micellar casein b4 bed) and dont care as much bout carb, try bout 1/3 cup cottage cheese, 1 tbsp. of PB, 1/2 scoop of choc. whey, and 1 tbsp. flax seed
cottage cheese, splenda, cinnamon, almonds
Tons of possibilities, these are just a few of my favorites, try to get either cottage cheese or casein-based protein