Eggs, whole grain bread, brown rice, and some fruit. I eat a lot of brown rice. I like to steam it with chicken broth instead of just water, this gives it good flavor. For lunches, that's a little more difficult. I eat brown rice with almost every meal. It's cheap, easy to make, and store. I would say a good sandwich, some brown rice, fruit, and seeds or nuts. I snack on almonds (very good energy source), hazelnuts, and raw sunflower seeds. Stick with whole grains, even if you eat pasta, go for whole grain pasta. I'm not sure how limited your resources are.