Dont bother with shakes,if you cook make stew,thick soup,mash fish and white sauce,corned beef hash and gravy,mash and grated cheese +baked beans,Cauliflower cheese,if you dont cook ww meals,tinned Irish stew,m=s Cumberland pie or any cottage pie.Blitzed and 1/4 to half a portion.Follow with a spoon or two of yoghurt for afters.