I'm starting a new supplement protocol and would like to drop the protein powders.

I currently get plenty of protein in whole foods. (185-230g)

My thing is I like taking the whey post workout because of the fast absorption. Getting those muscles fed in that 30min window.
What are some foods I can eat to do the equivalent? I know 1% Choc milk is a good one.

PS. This might have been better off in the nutrition forum. But I'm not retyping it. lol