I use 1 scoop of the protein powder - I personally use ON 100% Whey GS (1scoop=30.4 g altogether), so maybe your scoop size is different, I don't know. As for cool whip, I use maybe 3 big spoonfuls. You want plenty of cool whip. It's sort of a do-it-by-eye thing though, I don't think it's really gonna be that detrimental if you have a little more or a little less.