I'm sure that you have already thought of this but a protein shake should be taken first thing when you wake up. Along with some solid food. (I eat a bowl of oatmeal, raisins, cinnamon, brown sugar and a banana.) That helps the cholesterol levels a lot. When I am in a hurry, a couple of bananas will do the trick too.
If you think that shakes are too expensive, you picked the wrong sport!
Also, consider moving this post to the Diet board. Not trying to flame you...I see that you are new. might want to consider doing that because you will probably get better answers to your question. good luck.