I have a database InnoDB in .ibd and .frm files that need to be converted to a working sql again

I have a zip file that came from a webserver. The files contains 241 tables of both .frm and .ibd files.
Then I also have:
iblogfile0
iblogfile1
iblogfile2
iblogfile3
ibdata1
There was a problem with the sql database so an export from PHPMyAdmin was not possible. Tables were missing because the wp_posts_meta file was very large. I need all the tables in a functional .sql file (or obviously .sql.tar.gz )
The most important tables are:
wp_posts
wp_postsmeta
wp_users
Without these tables, the other tables are useless...

Please let me know when you can start / finish (approx)!