If you‘re looking to make the best out of your nutrition and have it affect your body positively, you must think of the best way to separate your macronutrients into meals. Kickstarting the day with high protein and moderate fat meals is a good choice, due to protein having the highest thermic effect on the body, your bodies sensitivity to absorption will be high after a 6-8 hour sleep and fat is a slow release energy which will keep you fuller and fuelled in the day. High protein high carbs before and after a workout, will allow you to have the energy for sustained muscular activity, but also, recover afterward. Pre workout you would want a meal around 1-2 hours before consisting of low-moderate GI carbohydrates with a minimum of 30g of Protein. Intra workout you could take advantage of this and replenish stores whilst training, a drink of BCAA’s and Glucose which are easily absorbed nutrients would do the job.
Post workout you would want to easy as soon as your able to after a hard training session, this would consist of some higher GI carbs than pre workout and often a larger volume to.

Again, a minimum of 30g of protein would be recommended to aid in recovery and repair.
Your last meal before bedtime should consist of lighter food, which is also high in protein. If your dinner has carbs or fats , it won‘t make you fat as long as you are not in an excessive surplus of calories.

It’s the calories that make you fat not the macronutrient. Relying on slow-digesting proteins for your last meal is a good option, as that will allow absorption of amino acids during the deepest stages of sleep recovery. This will improve how you feel, perform and look.