I often can't eat a lot right after runs. But I will grab a banana or a yogurt, as getting in the cals within the 30ish minute rule is one I've heard a lot as well. I think eat something more substatial a bit later (1 or so) and by then I'm often a bit hungry.

Oh, and as for the meals guidelines...

1. I try to limit creamy sauces (quiet peanut gallery!) as those are so high in fat and not so high in nutrients.
2. Veggies - I've read that fresh or frozen doesn't much matter, since the frozen ones loose some nutrients by being frozen, but they are frozen at their peak. Fresh ones aren't often at their peak. So it balances out. Another good thing to remember with veggies is the more colors the better -- get greens, oranges, reds, etc in there.
3. lean cuts of meat
4. you know, just the basics of healthy eating habits :)

Ya dont really need a lot of protein. As suggested, chocolate milk accompanied by a banana is fantastic. You should be more concerned about replacing muscle glycogen than protein. Consume something within 30 minutes of completing exercise and then again 2 hours later.
I highly suggest that you read a couple books:
Sports Nutrition for Endurance Atheletes
Training Plans for Multisport Atheletes
Joe Friel's Triatheletes Training Bible
There are also an assortment of beginner books out there for newbies.

I also liked the Sports Nutrition Guidebook by Nancy Clark. It was actually a better read than the Endurance Atheletes, but a more general approach.