Rice cake with PB & jelly
Oats with banana & coconut butter; milk
Granola bar
1/2 turkey sandwich with cheese & tomato, carrots & 1/2 coke (small bottle)
Apple & cheese
Salad with chicken, cheese, tomato & dressing; vitamuffin top

30 min on AMT trainer

20 min @ level 7
5 min @ 8
2 min @ 9
2 min @ 10
1 min @ 11

(I think...I'm blanking the progression but I always try to up it towards the end.)