About 2 and a half hour after the morning snack, it's time to consume some real food. The components of this meal depends on your personal taste and your location at the time, but a sandwich perhaps would be an ideal choice.

Bread is almost always an important part of bodybuilding nutrition. Even if many bread products are processed carbohydrates with a very high glycemic rating, there are few exceptions. Rye, pumpernickel and pita bread all have moderate or low glycemic index. The food source used in your sandwich (tuna, turkey, chicken) can lower the glycemic rating, and you have a healthy, relatively low-glycemic meal. Tuna mixed with nonfat or low-fat mayonnaise on a piece of pita bread is a great meal, whether you're on the road or at the table. Adding salsa and hot peppers gives this sandwich a better taste.

If you don't have time to make a sandwich, a fast-food option is as simple as picking up a grilled-chicken sandwich or two. A 200-pound male should get a sandwich with the quantity of chicken breast of two sandwiches. A 130-pound female should eat just one sandwich. Of course, these sandwiches should be without mayonnaise, cheese or oil-based dressing, but you can add a small amount of barbecue sauce or ketchup for more taste.