Welcome, ft Members, to our 18th Tip of the Week. For this week, we will help you decide what's good to eat when you don't have time to cook a nice, big, healthy meal.  So what are some options? Well, there is always the simple, obvious solution - a meal replacement shake. Although it is unhealthy to rely on protein shakes for all of your day's nutrients, one meal can be replaced by a shake. Meal replacements, such as Myoplex, Dymatize Total Nutrition System, Mesotech, Lean Body, etc. provide you with 40-50g protein, 20-40g carbs, and are low in fat. They also contain vitamins and minerals which make them a good choice for a 'quick meal', as long as you don't overdo it. You can mix your shake before you leave for work or school, and take it with you in a sports bottle.  What about some non-liquid meals? Have you ever thought of how fast a tuna sandwich takes to make? In less than 3 minutes, you can make a sandwich which will provide you with an excellent macro-nutrient breakdown! A can of tuna, with 2 slices of whole wheat bread, one tablespoon of light mayonaise and an apple juice gives you the following macros: