I can't give you the macro breakdown (don't have my excel on hand), but here's a common post-workout meal for me:
2x chicken breasts 4.8oz each or 9.6oz total OR ~9 oz 96/4 ground beef
Oatmeal (1 cup of oats in 1.5 cups of skim milk)
Either a spinach, grain, sundried tomato, or "carrot cake" bagel lathered in fat free cheese (this bagel is great, no artificial sugars in it, made from whole weat/whole grain, so pretty clean carb source for a bread =p)
Again, can't really recall what this breaks down as but I'm pretty sure it nets me around 100g carbs and at least 80g animal protein (from milk, cheese, and meat).