i thought i would consult an actual nutrtionist so i could sound as smart as the rest of ya, and much to my disgust (and Atapene's pleasure) beans and tuna on toast is top notch (but you could add some high GI sugars to help quicken the recovery). (eg banana, cereal bar, lollies (yay), creamed rice (maybe not actually with the beans).

Choc milk after a session good but you would need more carbs with it because it wouldnt be enough to replace full glycogen levels.

ideally after training you should be having:
1- 1.5 gram of carbs to 1kg of body weight asap.