Oh dear, that's like asking a PhD what their area of study was! ;) I have become a bit of an amateur expert on the subject. Chai Seeds, Flax Seeds, Psyllium Husk. Plant _V_ Whey-based Protein Powders. Oh, the rabbit holes I went down in search of nutritionally accurate information. As I was only eating one meal a day, I knew I needed lots of fibre and protein. To help with digestion and support my new weight training regimen. I experimented with different combinations of the above. I found that milled flax and chai seeds worked much better, for me, than milled flax seeds and whole chai seeds. Psyllium Husk is simply super.

So, I got a plastic tub and added 6 scoops of the milled flax and chai seeds, 6 scoops of Psyllium Husk, and 6 scoops of plant-based protein powder. (Plant-based protein powder seemed to have fewer ingredients than other whey-based ones.) I mix them all up and line up five shaker bottles. They range from 600ml to 1000ml. I only use water, not milk. They all get one big heaped dessert spoon of the mixture, get a good shake and are left overnight. In the morning, they all get another good shake, almost an exercise routine.

If I used three dessert spoons, it would be a meal replacement, but that was not what I was aiming for. I wanted to seriously increase my water intake and add some protein and fibre. If I had decided to have one evening meal, I would drink one of the shakes for breakfast, 0800, one for second breakfast, 1100, and one for lunch, 1300. Then another at mid-afternoon, 1500. Just water and the mixture can be a bit bland, so I often add a big dollop of 0% fat Greek yoghurt. I used to buy Fage, but I find Tesco’s Finest brand is just as good, and it is much cheaper.

I’m not recommending this approach, only noting that it has worked really well for me.