Hi. I just had for the first time George's Shake - using 2 1/4 chocolate almond milk; 1/4 shake and a little ricotta cheese. I need 29-30 grams protein per meal. i had this shake approx 2 hours after I woke up - will have to work on having something within an hour

Questions - help
a) Without the extra protein added is the protein in the shake enough
b) Should I have a complex carb a little while later - like a whole wheat bagel top
b) How long is breakfast supposed to hold me

Thanks everyone for your help

BTW - i thought the shake tasted great -