ccarr24

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

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

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