We use Trader Joes almond butter (less than $5). Occasionally I toss back a few almonds (maybe 10). Sometimes I sprinkle sliced almonds on my salads. Also use sunflower seeds, pecans, occasionally peanuts but they're the low nutritional man on the seeds & nuts totem pole (yes I know, they're not seeds nor nuts). Have flax seeds also for salads, but you need to grind them up or you don't digest them. Wife doesn't like walnuts so rarely use them. I believe it's also better to eat granola/meuseli (with nuts/seeds/dried fruits) for breakfast than cereal that is loaded in carbs with little else. Pre-ride is high-GI carb-loaded cereals though.