The milk I am drinking is (For 100ml):

46 calories
4.9g carbs
3.4g protein
1.3g fat

The protein powder I use is (For 40g):

151 calories
3.3g carbs
30.1g protein
1.5g fat

So a mini-meal with the powder and 400ml of milk is:

333 calories
23g carbs (27%)
44g protein (52%)
7g fat (18%)

True, not the 40/40/20 balance I am aiming for. If I added a 100g banana and backed off 10-20% of the shake this would make closer to a 40/40/20 meal and the calories would be pretty much 1/6th the total daily goal. How does that sound for fine tuning at least the shake meal?

Looking at that 7 day meal planner I have my work cut out for me with the other meals. I think breakfast, dinner, the morning and afternoon meals will be simple enough. Lunch will require more organization with work. The late night snack - well that might be a balancing meal anyway.