Get this shit: Whey protein isolate

This shit: Smart Balance Oil (get it at the store for way cheaper)

And this shit: Masa Harina (They sell it at grocery stores, looks something like this. Don't buy corn meal, you need masa)

Get a food scale that can measure in grams.

Mix 66g of the isolate with 150g of the corn flour. Make a shake with water and 36g of the oil. If it's too thick add more water. 1000kcals, 115g complex carbs, 14g fiber, 65g protein. Clean as fuck, healthy fats, no chemically ingredients.

If you get the corn flour and the oil at the super market it's something like $2.25 a shake.