I don't know that a shake would save you time, unless you're talking about one of those pre-packaged things like muscle milk (which I personally dislike because there's a lot of chemicals and other unnecessary nonsense in them), and it would also be inconvenient because you'd need access to a blender, I'd think. It takes me just as long to make my morning shake as it does to make toast or an english muffin with an egg or something similar.
What about just focusing on things that can be pre-made during the weekend (or whenever you have downtime) and then eaten cold? You could do this with chicken, or hard-boiled eggs, for example. You could pair those with fruit and/or raw veggies and/or pre-packaged snacks like nuts or cheeses, and make a whole meal that wouldn't require any time at all to prepare. If you have access to a microwave, Campbell's and Progresso make single-serving light microwave soups that are also pretty filling, especially when paired with one of the snacks I just listed. I've worked busy jobs with erratic mealtimes in the past, and never had a problem with bringing this type of stuff for lunch. Another strategy I used at one job was to bring three or four snacks of 100-150 calories each with me every day - that way I could eat them here and there as time allowed, or, if I found myself with an unexpected lunch hour, I could just eat everything at once like a normal lunch.
When I do have shakes, I use either the Shakeology mix from Beach Body or the whey protein mix from Whole Foods (it's their house brand), and also add a fiber supplement to it to make it more filling.
| current weight: 147.0