You may be saying, "That's all well and good Josh, but you still haven't given me any clue as what to eat.". Bodybuilders, tri athletes and other competitive athletes have known for years the secret of the post workout meal. I prefer solid foods myself as I like to feel full after a meal. However, a protein drink mixed with a banana or strawberries etc. is a fast and easy way to get your post workout nutrients. A little trick which may shock most people, fat free chocolate milk is also good in a pinch! I used to train a husband and wife who are avid tri athletes and fondly referred to as "Barrington's second fittest couple", turned me onto fat free chocolate milk. Check the ingredients... It has almost the same nutrient makeup as a commercial protein shake. One of the many protein bars on the market will do as well.
Now, for those of you like myself who prefer "real food", lets look at some good options for a post workout meal. I personally like 6 egg whites, 1 yolk and whole wheat toast. Another good option is fish with brown rice or sweet potato. Any lean cut of turkey or chicken breast is a great source of protein as well. Combine with a sweet potato or any other nutrient dense carbohydrate and you're all set. Combining foods such as rice and beans provide all the essential amino acids to comprise a complete protein as well as offer complex carbs. Another quick post workout meal idea I've used in the past (if I didn't prepare food ahead of time) is to stop at subway and get a tuna sub with veggies on whole wheat or you may prefer turkey breast on wheat. This may be a little higher in fat and sodium so be aware of the topping and dressings you choose. You will want to adjust the portion size to fit you're particular caloric and macronutrient needs.
*Do not hesitate to contact me to discuss more nutrient options for post workout recovery. I always recommend consulting a Registered Dietitian as well. They are educated to provide proper nutrition guidance for individual needs where an existing dietary restriction or medical condition may exist.