My personal favorite due to ease of preperation is a shake of water,whey protein,raw oatmeal,two fruits(one usu. banana)and cream ,flax,natural peanut butter or coconut as a fat source.With more prep time pasta with tomato sauce along with a fresh salad with romaine or spinich as a base is nice as is brown rice with chicken and/or beans and with veges.As the weather gets cooler I may try some homemade chile or pizza with healthy ingredients.