I used to fill a nalgene bottle with about a 100 grams of whey. I you get a good whey, it is perfectly soluble in milk or water. My nalgene has measurements, so i could just integrate part of it into each meal. If you can't refrigerate it at work/school, mix with water. You can probably mix up to 200 grams in a 32 oz. bottle with water. In my opinion, bodybuilding nutrition is all about being effective, enjoying food is secondary.