No need for all those simple carbs except around training IMO. You want q shake with some calories? Try 12 to 16 oz of half and half/milk, a cup of egg whites or a few whole eggs, two scoops quality whey protein powder.
Few nights a week have some pizza and ice cream after your periworkout nutrition is in you.
Oh, don't forget sushi! White rice, avacado, fish, you can't go wrong.