I ride about 22km, and have two bananas and a small apple blackcurrant juice on the ride. I dont carry much in panniers and its mostly flat all the way. It usually about 530 6 am so I dont want food AT ALL at that hour!
Then I have some fruit, and herbal tea before work.
I then have a protein shake at tea( 1030), but I tend to eat less when I commute than normally. In fact, Im not hungry the whole day, which is a drag as I hate to force myself to eat and I think thats what is making the ride home( after running around on feet all day, lifting things) rather hard.