1. 3½-oz or 7-oz can water -packed tuna + handful of raw almonds + 1 piece whole, fresh fruit

2. 1 cup non-fat plain yogurt

Stir 1-2 scoops vanilla whey protein powder into yogurt.
Add ½ cup chopped apple/pear/blueberries/mango.
Add ¼ cup chopped almonds/cashews/seeds.

3. 1 cup cooked old-fashioned oatmeal

Stir 2 scoops vanilla whey protein powder or ½ cup stirred egg whites into cooked oatmeal .
Add ¼ cup chopped almonds.

4. 1 cup low-fat or non-fat cottage cheese

Add ½ cup chopped pineapple and ¼ cup raw seeds .

5. 1 grilled chicken breast + ½ avocado

6. 3½-oz or 7-oz can water -packed tuna

Add chopped cucumber and tomato.
Stir in 1 tbsp flaxseed oil and 1 tbsp balsamic vinegar.
Wrap in whole-wheat tortilla.