A lean protein source, along with some low-medium GI starchy carbs (oats, brown rice, sweet potato, etc) and a small serving of green fibrous veggies would be ideal.
I just make it simple and get one of those pwo mixes that comes with the right blend of carbs/protein.I ordered mine from protein factory the orange flavor 60g carbs and 51g prot per 125g serving.
lately I've been eating a bowl of the whole grain/low sugar cinnamon toast crunch and a scoop of whey for a chaser...probably not ideal but damn it's good