The only "meal" I suggest the sep of protein and carbs is the after w/o shake. The reasoning for this is that protein will slow the digestion of the carbs (use Dextrose...high GI). So take dextrose first... wait 30 min then drink a whey protein only shake (whey is a fast absorded protein and will get to the muscles fast).
I suggest all other meals being a combo of complex carbs, lean meat and poly/mono un-sat fat. (potato, chicken breast, steamed broccoli w/ extra virgin olive oil on it. )