How do you get your protein?

After an exhausting and intense cardio and strength workout, how do you refuel your body with enough protein to repair the tissues and muscles that you worked?

I usually make myself a breakfast sandwhich consisting of:

• 1 Arnold 100% whole wheat Sandwhich Thin (100 calories, No HFCS, Low carb)-It may look small but it holds the sandwhich together and does the trick. If you are an endurance athlete you don't want to get rid of carbs altogether.
• 1/2 cup to 3/4 cup of egg whites (60-75 calories, 0 g fat, 12-15 g of protein)
• 1/2 cup of frozen Birds Eye Stir Fry Vegetables (15 calories loaded with vitamins and fiber)
• 1 light mozzarella string cheese melted in with vegetables and egg whites (60 calories, 3 g fat (2g sat fat), 7g of protein)

I ate my breakfast sandwhich with a handful of red seedless grapes

And drank about 32 oz of water!

This meal was under 500 calories (~400), less than 5 grams of fat, and supplied me with (19-22g) ~20 grams of protein!

How do you refuel?