Hi mate sorry about the delay. I was having twins! Protein shakes are generally carb free and so are not to be looked at as weight gainers, merely as food. Like a convenient chicken breast. I like total protein from myprotein.co.uk but there are many i'd recommend. Bars are convenient too but if dieting not best on a daily basis. Brazil nuts are in every supermarket where the dried fruit and unsalted nuts are. Fruit is all good before 6pm. Fructose is a simple sugar. But whereas other simple sugars are absorbed quickly spiking insulin and encouraging fat gain (except after training), Fructose can only be processed by the liver so it doesn't spike insulin and therefore the simplicity becomes complex and they're excellent. Oranges, apples, bananas, plums and berries are best for me. Avoid melon as that IS simple for some reason. Anything else. Hope it helps mate.