3 egg whites, 1 whole egg, 1/2 cup oatmeal...

6 oz grilled chicken breast, 1 cup brown rice, 1 cup steamed broccoli...

1 banana, 1 cup spinach, 1 scoop protein powder...

6 oz grilled salmon, 1/2 cup quinoa, 1 cup steamed asparagus...

1 cup cubed firm tofu, 1 cup mixed bell peppers, 1/2 cup broccoli florets...