After a hard and intense training, your body requires a big ammount of nutritions, mainly protein and complex carbohydrates.
Before you eat that meal,I'd suggest to drin a Post-Workout-Shake, with 40-60gr. of dextrose, 40gr. of Whey protein and 5 gr. of creatine.
Just mix it with water and you'll be fine.
One hour after that, you should eat a good, warm meal. I would eat chicken or a meat without too much fat. You can also eat beef, it's just more expensive. As your carbohydrate source, I would suggest rice, pasta, or potatoes. Whatever you like the most.
The ammount varies from person to person, I usually eat about 300-500gr. Chicken and about 80gr. of carbs or so.
What do you eat after a hard train?
Whats your ideal post-workout meal?