Been making a lot of meal shakes for on the go and i prefer to use whole foods vs a powder for protein.... so with some oats, milk,fruit and pb ive been using some greek yogurt in the shakes, i could use liquid egg whites but after reading on that a bit I learned I may only be getting anywhere from like 30-70% of the actual protein versus cooked egg whites, is this so? Any other good options for protein in a shake?