well. i don't know if you would call this a meal, necessarily. but i've found it helps. just get lean oscar mayer ham (11 g protein for one serving, i believe) with a little bit of mayonaise (never had a problem with kraft mayonase and losing weight). it's a great snack just before bed--EAS magazine energy for women says you should get in a 100 calorie protein rich snack before bed so your muscles have it to repair. i've done it and think it works. just a tip!