Just toss some fruit, whey protein, and milk (skim if you want to limit the calories) into a blender for a PWO shake. Using the USDA Nutrient Database...
1/2 cup frozen blueberries - 40 cals, .33g protein, 9.43g carbs
1/2 cup sliced apples - 28 cals, .14g protein, 7.53g carbs,
1/2 cup sliced bananas - 67 cals, .82g protein, 17.13 carbs
1 scoop Grow! Whey - 120 cals, 22g protein, 2g carbs
1 cup, nonfat milk - 86 cals, 8.35g protein, 11.88 carbs
Total - 341 cals, 31.64g protein, 47.97g carbs
It's a simple PWO shake that suits your needs if you want to consume fruit... take out the banana if you want less carbs and take out the apple if you want less work.
This is just an example, but really you need more than a damn apple for PWO if you're doing anything more than twiddling your thumb at the gym. Like conorh said if you've earned the carbs at the gym then eat carbs, especially if you are bulking!