I started taking whey protein after my workouts at the insistence of my buddy who says I am not getting enough protein since I don't eat a lot of meat. She said to take half of a scoop however after talking to my male friend he said that since I only get about 20-30 grams of protein a day instead of the recommended 60-120 I should drink at least a full scoop if not two a day. I am not trying to bulk up, just lose a few pounds and gain some lean muscle. Any suggestions on how much would be beneficial?