I get up at 8 but don't go into work till 11.I was thinking of having a protein shake in the morning as breakfast and then have lunch at 2

You could do a boiled egg or two instead.

I make a fruit smoothie with protein powder for breakfast all the time. I usually add some Greek yogurt and milk in it too, keeps me nice and full.
- Frozen strawberries
- Frozen mixed berries
- Banana
- Protein powder
- 1 cup of green yogurt
- Milk