How to make the best shake with real food

[Pitera79]

I'm new here and I'm sure this has been discussed but I don't know where to find it so I'm just gonna ask? I feel protein shakes may help me get in all my carbs protein and calories I try to do it with just food but I work 10hrs in the heat as an ironworker and I really don't want a commercial protein powder so my question is what all should I add to the blender to make a quality shake for pre work out, Post work out, and during the day between meals when at work times and issue or it just to hot to put down solid food

Any advice or recipes will be greatly appreciated

[MuscleScience]

Depending on what your goals are. But for a number of years I
Made a custom shake with several variations depending on my goals.

Protein source was a vanilla whey protein. 20-40grams

Carbs sources was 1/2cup frozen fruit food mix and If i was bulking i would add 1/2-1cup of steel or rolled cut oats. Sometimes
Chia seeds as well.

Fiber was some sort of leafy or fiberous greens take your pick.

Fats where typically natty peanut butter and/or extra virgin olive oil.

Mixed with ice to make a smoothly.

When I would keto diet I would cut out the oats but leave the fruit but would only do a small amount for flavor only. As long as total carb intake was below 30-50 gr a day.

All ingredients were organic products when available.