This is my current post a.m. workout meal:
6 egg whites 1 yolk
1/2 (dry measurement) cup of oatmeal, couple crushed walnuts, a sprinkle raisins/craisins, a few banana slices , dollop of honey and 1/4 cup fat free milk
low in fat and calories
a nice blend of protein and carbs to help muslce recovery after your workout as well as keeping you from getting large insulin spikes that can make you feel groggy and assisting with boosting your metabolism for the day.
Also if u do drink coffee, use fat free* milk and no sugar stuff.
I'll try to post some fun, fast, easy meals I make that are good for you but taste terrific too.
*Fat free milk in coffee has a "fat burning" (I think they call it exothermic) affect on your body, milk w/fat has the opposite affect (from studies I have read). Oh and the latest research shows no detrimental affects from LARGE quantities of coffee, in fact its extremely beneficial to your long term health!!! Sans the jittery, difficulty sleeping issues some people have.