I actually asked this very same question a few weeks ago. Although my schedule is a bit different from yours I think the fundamentals are about the same. Rob recommends a High Carb meal to replace the carbs that you lost. Matt feels that a Protein based meal is ideal, your body would naturally reproduce the carbs it needs. I do a mixture of both. I eat my carbs and protein basically in the form of a sweet potato mashed with coconut oil and cinammon and topped with either bacon or some left over meat from the night before. In a pinch, like, really drastically, I'll reach for a decent protein shake. But honestly, it only takes about 10-15 min to make that meal. Even if you nuked some eggs, topped it on the sweet potato and added a teeny bit of paleo salsa you're good to go.
But honestly, the best advice I received was to try out different things and see how your body reacts. Try a carb based meal for a week, make notes on how you feel and what not. Next week, try the protein based meal.
I hope this helped and that I provided some useful information.