Breakfast: 2 pieces Sprouted whole wheat (or whole grain anyway) toast with butter and honey or jam.
small cup of blueberry, cherry, grape, or pomegranite 100% juice.
1/2 can of sardines, or equivalent amount of herring, salmon; oily fish.

on weekends i vary this with 2 eggs instead of the fish or oatmeal + fruit and nuts and lots of water.

lunch; leftovers from dinner; usually meat, starch & greens.