• Energy bar and 8-ounce sports drink
  
  
• 2 slices whole-grain toast and 2 tablespoons peanut butter
  
  
• Orange and 1 half cup low-fat cottage cheese
  
  
• 1 cup cooked oatmeal with 1 quarter cup raisins
  
  
• 1 cup of yogurt and 1 quarter cup granola
  
  
• 2-egg omelet with 1 cup fresh vegetable, 1 whole-wheat English muffin
  
  
• String cheese and 1 ounce pretzels
  
  
• 1 quarter cup nuts and a medium apple
  
  
• Hard-boiled egg and 1 half whole-wheat bagel
  
  
• Whole-wheat pita and 1 half cup canned tuna
  
  
• 1 quarter cup soy nuts and 1 banana
  
  
• 1 quarter cup sunflower seeds and 1 cup orange juice
  
  
• 3 ounces boiled or grilled chicken breast and 1 cup cooked white rice

Reproduced with permission from IDEA Health and Fitness Association, www.IDEAfit.com
Author credit to Jenna A. Bell Wilson, PhD,RD,LD