1. Greek Yogurt Parfait: High in protein, with berries and granola for carbs.
2. Whole Grain Toast with Avocado and Eggs: Healthy fats and protein.
3. Protein Smoothie: Blend fruits, spinach, protein powder, and milk.
4. Oatmeal with Nuts and Fruits: Complex carbs and fiber.
5. Whole Grain Wrap with Turkey and Veggies: Lean protein and nutrients.
6. Cottage Cheese with Fruits: High in protein and calcium.
7. Whole Grain Pancakes with Nut Butter: Balanced carbs and protein.
8. Veggie Omelet with Whole Grain Toast: Protein-packed with complex carbs.
9. Quinoa Bowl with Fruits and Nuts: Complete protein and healthy fats.
10. Chia Seed Pudding: Omega-3 fatty acids and protein.

Key nutrients to include:

• Protein for muscle recovery
• Complex carbohydrates to replenish energy
• Healthy fats for satiety
• Fruits/vegetables for vitamins and antioxidants