I've been a big fan of lean, ground turkey lately. I brown up ground turkey with a bit of oil in a pan, and add in peppers, spinach and serve with roasted potatoes that I make in bulk. I hit all of my macros with this and end up being comfortably full after a workout in the afternoon
Morning workouts I keep it simple with either Greek yogurt with fruit, oatmeal + protein shake, or just a protein bar if I run out of time