The Short Answer
Your post-workout meal should contribute to your overall daily nutrition.
A combination of protein and carbohydrates can be practical after training.
Examples
- Chicken + rice + vegetables
- Paneer + roti
- Dal + rice + vegetables
- Eggs + roti
- Greek yogurt + fruit + oats
- Tofu + rice + vegetables
Do you Need to Eat Immediately?
Not necessarily.
The idea that you must consume protein within a tiny window immediately after training is exaggerated.
Overall daily protein and calorie intake matter more.