I eat 15-20 eg whites before bed (depending on calorie goal). They digest slowly and egg whites have one of the highest PER but the slow absorption makes them less than ideal as a day protein source. Morning and night only for me.
BTW, I noticed that they are pasteurized so drink them makes consumption quick and effortless. I still cook mine though.

You should avoid dairy. It sucks really. Lots of things besides protein in there. Whey isolate is the only dairy I touch.