Just one cup of cereals (54 g), one glass of milk, low fat, (250 ml) and you'll be satiated and full of energy until lunch.
A wise choice of the day is: 1 medium banana, 1 large apple and 1 oz almonds, whole kernels.
turkey breast meat, 2 slices (50 g) with mushroom sauce, 1 cup (160 g),
1 large mashed potato (300 g),
1 slice of whole wheat bread (45 g),
Baby spinach, 1 cup (30 g).
So, here is a daily menu with all required vitamins.