Tip - protein meal replacement shakes made with barley flakes or oat flakes

Protein meal replacement shakes made with such ingredients as 70g barley flakes or oat flakes or 150g brown microwaveable nuked rice or 80g dry weight cooked brown spaghetti or pasta, any one of these blended with 50g skimmed milk powder and either 50g micellar casein, 50g of whey or an even split of both (25g:25g) and 400ml water mixed in a blender till smooth. any shakes you premake at home for taking to work, make sure you put them in a thermos flask to help them keep their consistency, and store them in the office fridge.