How do you get all the protien in?

I was wondering-- I hear everyone talking about getting three meals, protien shakes, water... Sounds like A LOT to put into that small of a pouch. Are the shakes instead of meals, inbetween meals? Does the water used to make a shake count toward your water intake? I guess if some of you could give me an example of what you eat during the day and how you get it all in it would be helpful. Thanks Erin

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