I usually have an a protein shake Only Protein brand.
Fruits and vegetables.
I just had a whole wheat bagel with avocado, and a hard boiled egg and some sliced carrot sticks
It depends at what time I work out, but usually I work out before lunch, so then I eat rice or potatoes with meat and vegetables or salad
I usually make a protein shake. My favorite is chocolate whey protein and banana. Sometimes I'll throw chia seeds in there too. If I don't have a shake it's usually a meal heavy on protein and healthy fats.