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Different forms of lateral shoulder raises may work. And be sure to start very light (possibly no weight) and progressively load your weight each workout
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You say you already get a lot of protein from your diet so a protein shake seems overkill... there are a lot of other quick high protein snacks that you could add, here is a good list... greatist.com/health/high-protein-snacks-portable
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Just make whatever flavor you find edible into a cold smoothie. I usually just make one, throw it in the freezer and in 30 minutes... walah... "almost a smoothie". Or a real one with fruit works too
