Not a protein shake bro??? Gotta have at least a small MRP after work out to get certain macro nutrients and EFA's to the body quick... but on top of that I would go with roasted chicken breast salad sandwich...

4-5 oz roasted chicken breast seasoned to your liking (simple salt and pepper will do)
cube it up into 1/2" cubes
mix in 1-2 Tbsp low fat may with a little lemon juice
throw in a handful of dried cranberries
1/2 a chunked up granny smith apple
maybe throw in some chopped nuts if you like them
place between two slices of Dave's killer bread and go to town

insert at least 16 oz of water and you should be good... cheers

ground venison with corn, tomatos and some jalapenos. The drink will be 2 scoops dymatize elite whey isolate in 12 ounces skim milk.

Protein shake, milk,scoop of whey protein 1 banana

Turkey burger/boars head turkey on whole wheat bread
Grilled chicken brown rice and or veggies

POST WORKOUT -
VANILLA ICECREAM/BANANA/ CHOCOLATE MYOFUSION PROTEIN
Mmmmmmmmmm!

meal adjustment can be difficult cuz I try and keep up a 60/40 on the whole food/shake ratio. I work out early a.m. so this is how my morning looks:

5am SUPPS (multivits, glucosamine, omegas, milk thistle)

530am preworkout shake

8am postworkout shake

9am 8oz Greek yogurt 22g P, 18g C, 0g F
(cut with 18g WPI)
1/2 cup Granola 5g P, 31g C, 0g F
1tbsp Honey 0g P, 17g C, 7g F
TOTAL: 45g P, 66g C, 7g F

I've tried to swap out the PWO shake 9am breakfast but it seems to have a ripple effect on my meal pattern for the rest of the day so THIS is what seems to be working for me (at the moment) and it give me approx 120g of P before noon (me likey!)

for a quick pwo meal I have some Ezekiel bread, banana and Peanut butter w/ a bit of honey and a couple scoops of protein powder...I can't imagine stuffing my face w/ junk right after working out :0...

I started buying bags of tilapia and chicken breasts - I am sure a lot of you are way ahead of me here but I am trying to clean up my diet and lower BF... I grill the tilapia and add spinach and a sweet spud usually.

Immediately PWO I love fill my face with a huge bowl of Corn Flakes with 3 scoops of chocolate protein powder as the milk. About an hour later I have a more whole balanced meal. I lift twice a day, once at work and once at home. At work my whole meal is just a tuna fish sandwich on Ezekiel bread with reduced fat pepper jack cheese. At home my whole meal is eat chicken and black beans.

My absolute favorite PWO meal is two Tendercrisp chicken sandwiches from Burger King.

Ill change it up each week but usually Post Workout Ill keep it lean meat or fish and lots of carbs. Staples are chicken stir fry w mixed veggies and a busload of mixed rice (white and brown rice) or SUSHI if I'm feeling it. This is more for a controlled bulk.

My suggestions are really Keep fat down, keep carbs with a GI somewhere in the middle and make sure you can get some veggies as well as your usual busload of protein