Shakes:

I'm not an expert on macro or micro-nutrients, but I look at four things when I'm looking at protein shakes:

1. Calories per shake (aka how many can I drink). The highest I go here is 130 calories, but I prefer 100 calories.
2. Fiber. Mine all have 3 grams.
3. Protein (obviously). I find 20 grams usually. You can get higher, but I'm more trying to lose weight than gain mass, so I opt for lower calorie.
4. Easiness. If it takes forever to mix up, I know I personally won't drink as many. I opt for pre-made, they're honestly not much more expensive.

I have 3 I like.

Muscle Milk Light- no dairy if that's a problem for you. 100 calories, 20 grams of protein, and 3 grams of fiber. It's at Costco and I think Target.

I can't remember the name, it's an organic one at Costco. 130 calories, 30 grams of protein, and 3 grams of fiber.

Pure protein. It's at Walmart and is the same as the organic one at Costco.

Fruit:

Honestly, any kind as long as you count it.

 I like apples ~90 calories, grapes ~2.5 calories per grape, nectarines ~65 calories, and watermelon ~9 calories/ounce. Sometimes I'll eat a banana with my protein shake, it's 100 calories but very filling.

Eggs are also a good snack. ~70 calories each. I like scrambled or hard broiled personally. Very filling for the amount of calories they cost.