With the caveat that I am on a nutritionist-planned diet for weight loss;

For breakfast I eat 2 oz protein, 1 oz carb, and 1 serving of fruit.

Today it was 1 egg, 1 oz of fish, a little rice ball and an Asian pear.
Tomorrow it will likely be 2 eggs and a biscuit, a banana or berries.

For my midmorning snack I am supposed to have a serving of fruit, but usually have an ounce or so of trail mix.

Trader Joe's has "just a handful" packs of trail mix with no junk, and of almonds, both of which are quite helpful.