Gals -
Yesterday I discovered the most amazing thing!

3 packets of Kashi GOLean Honey Cinnamon Instant Hot Cereal, cooked (takes 5 minutes of the microwave)

Plus - one steamed apple sliced.
Plus - a smidge of soymilk (I use silk creamer)
Plus - about 1 Tb of maple syrup.

I steamed the apple ahead of time in my microwave. After I got home COOOOLD and hungry I just had to nuke the Kashi cereal and then plunk in the apple, soy, and syrup. Ridiculously tasty and pretty much the perfect nutrition post ride (for me at least)

About 600 calories. Pretty much spot on 4 to 1 in terms of carbs to protein ration.