Sources of macros

My macros used to be from 2 lbs of chicken greek yogurt sweet potato and protein shakes my protein shakes throughout the day accounted for 60-120g of protein on a given day i tried spacing out these macros as much as possible protein wise to give adqueate support to my muslces for rebuilding in addition i had an intra workout that was 50g of protein 2 cups of 2% milk and 2 slices of white bread this resulted in macros to be carbs/fat/protein to be 486g/65g/457g 44%/14%/41% i have just returned to campus and currently don't have a car, hoping to be resolved shortly, i have been eating two bowls of chipotle a day consisting of double chicken extra rice and extra black beans with close to a box of captain crunch cereal per day 4x30g protein shakes and half to a full gallon of skim milk per day i know protein shakes and milk have some of the highest available absorptions for protein but i was wondering if it is ok for me to receive a significant portion of my protein from milk and protein shakes rather than chicken and greek yogurt also my calories have decreased shortly as my daily workload for fitness has decreased 7d/4-6hrs to 4d/2hrs hoping once i get a car on campus i can return to more intense/longer workouts and i am trying to keep my fat low and my calories in the -250 to +250 range for an optimal recomp

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