After workout meal

I am looking for some good after workout high protein meal/snack. I know whey protein is absolutely the best, but I cannot take it, so I am looking for a good supstitution.

30g of protein from ANY lean meat (pork, chicken, beef, fish, whatever you like), OR 32 oz of 1% milk (chocolate milk is the best, but make it yourself)

 

carbs according to what is listed in the 2013 nutrition thread.

 

You can use plant proteins, like beans, also but you should only do that if you're vegan or a strict vegetarian.