If you have time to eat a steak, not sure why you wouldn't have time to eat oats?
Here's my suggestion (which I eat), similar to one that's listed below.
3 scoops of oats
1 handful of raisins
1.5 scoop of Metabolic Drive
1 cup of water
1 cup of milk
Shake for 30 seconds. They another minute to eat. That's about 135g Carb, and 45g Protein - 720 cal.
Great thing about Raisins, is that they are one of the most 'basic' foods you can eat. This helps offset some of the acidity in our diets. There was a chart in one of Berardi's articles on this topic.