Hey Paula! Yes I meant to say I just mix it in with water. It's also important to be sure the protein powder that you buy doesnt have added sugar! Also, it doesn't have to be the same timing as I do it - do what works for you. Some people like it in the morning, but my sweet cravings happen after dinner, so I felt if I took it in the afternoon it would help me hold back and it did! Good luck, let me know how it goes!