Good meal replacement for working mom

Make your own shake with:

Protein powder
Milk
Oats (blended into fine powder first)
Fruit


That is a legit meal in shake form. Should keep you full for a while. Use casein protein, instead of whey, if you want to be full even longer.

Here is my suggestion for a shake:

1 avocado
2-3 cups mixed greens, spinach and kale usually, sometimes red and green chard.
3-4 cups almond milk, unsweetened vanilla
1 tsp vanilla extract
1 tbsp. cinnamon

This recipe yields between 30-40oz of shake. I make this recipe because it's easier for me to have some prepped in the fridge instead of making them daily. I portion them into 6oz since we use them as snacks. I would recommend adding nut butter and fruit for a meal replacement. Peanut, almond, cashew, even sunflower butter would be good in this. I suggest using blueberries, I think they taste the best. I have also tried strawberries, raspberries and like blueberries better. The more stuff you add to the original recipe the more it will yield for you. I try to use up all smoothies in 3 days. Hope this helps. I managed a restaurant for 6 years so I understand that struggle. I would just eat late. Good for you for taking strides to be healthy! Great job!

When I can't eat, or don't have the time to sometimes, I opt for a shake made with:

Yoghurt
Banana
Frozen berries
Seeds (Flax/ Hemp/ Chia/ Sunflower/ Pumpkin)
Nuts (Almonds/ Brazils/ Walnuts)
Coconut oil (usually just a teaspoon)
Peanut butter (optional & don't always add)
Water (enough to give the consistency you want)

Very filling, and full of great fats and nutrients, but you may have to weigh/ measure carefully with many of the ingredients as you could easily add more calories than you expect. Using a big dollop of full fat yoghurt, a medium banana, a handful of berries, 1/4 cup of seeds, 1/4 cup of nuts, and 1 tsp of coconut oil, you're looking at approx. 650 calories, but you can scale down the ingredients to make it less calorically dense.

I find this keeps me quite full until my next meal, but to make it even more meaty and also to up the protein content, I shall likely add a scoop of protein powder to it in future. Doing that, you're probably looking at another 100 calories.

That would be my full on meal replacement, but if I simply needed something quick and easy to get me through a few hours, in the past I found a homemade granola bar (1/2 oats, 1/2 nuts and seeds) at about 300 calories, and with something like a piece of fruit, would keep me fuelled for a good 2/ 3 hours. You can't really knock the combo of complex carbs, with good fats, and some protein, to keep you going I've found

Peanut butter, banana, milk, throw it in a blender.