Half a bagel
sauce of choice, if desired
5-10 leaves raw baby spinach
3 slices of roma tomato
5-10 leaves raw baby spinach
1 slice cheese, as preferred
Half a bagel
The bagel provides the calories that your body relies on to generate energy. The tomato provides a wealth of vitamins and minerals, as well as much of the flavour. The raw spinach provides an inexpensive, healthy source of iron. The cheese adds unsaturated fats, protein, calcium, and flavour to the mix. I generally aim to eat one of these every day. They cost about $1.50 each and are incredibly filling and well-balanced.
A few other things you can add to the mix:
a plain, one-egg omelet:
Adds quite a bit of protein, a small amount of iron, and a good amount of protein.
Ham, Salmon, Poultry, etc:
if you eat meat, go for it. Excellent source of unsaturated fats, protein, and iron
Bananas, kiwis, apples, or avacados:
Adds a few vitamins and/or minerals, depending on which one(s); excellent source of TASTY!