Just do:
2 scoops whey - 220kcals
1 banana - 100kcals
250ml milk - 125kcals
250ml water - 0kcals
1tbsp peanut butter - 95kcals
= 500-550kcals
IMO this is fine for a meal replacement (even on a cut) - and is what I currently drink while at work rather than eating. |