If you wanna go the food route, white rice, white bagels, bananas, etc would be good choices. Instant Breakfast is absolute garbage. Some other tasty options would be cream of rice, cream of wheat, and some fruits are cool like raisins, dates, figs. Cinnamon raisin cream of wheat made with skim milk eaten after your whey would be a good tasty option. Just tossing out some ideas here.
Chocolate skim milk is actually a fairly solid food choice PWO if you only wanted to use one thing.
P.S.- there's no such thing as a simple carb that isn't sugar. And no fruit is all fructose...they're usually around half.