I'm pretty health conscientious and like to have something that will fill me up and give me the energy I need. I will make two sandwiches with a lot of meat. I like to take a boneless skinless chicken breast that I have grilled (or steak, or good deli meat), slice it up and put it with some whole grain bread, dijon, low fat swiss (costco), sliced onion, lettuce or fresh spinach and avocado if I have it on hand. I stay away from tomatoes since they make the bread soggy.
For the sugar and salt craving, I will throw a small bag together with cashews, mini pretzels, chocolate chips or m&m's if handy.
For my drink, I mix up a half gallon of my sports recovery drink which is essentially water and flavored amino acids. There's no sugar in it.
All of the combined gives me all the good stuff for the energy I need for the day and does a body good. And I hope to have some smoked salmon in my bag soon too.