Lunch on the Run 
Whole grain breads, pita, rolls, crackers whenever possible (hint: read the label- look for the word whole in the ingredient list and the grams of fiber).
Sandwiches - turkey, roast beef, water-pack tuna, fat-free cheese, reduced fat peanut butter, grilled chicken. Try wraps with lots of lettuce, trimmings and low fat.
Soups - minestrone, lentil, pea, black bean, and chili (tip: beans and whole grains make complete protein and high fiber. In the summer try gazpacho (a Spanish soup that is pure vegetable with a touch of vinegar).
Salads - greener greens = more nutrients-Add beans kidneys, chick peas, shredded cheese (low fat), sliced turkey, beets, tomatoes, green peppers, etc.
Cottage cheese (fat free or 1% fat) or plain yogurt, canned fruit (in juice) or fresh fruit, Jell-O.
Pizza - vegetable whenever possible with extra tomato sauce. Pair it up with a salad and diet soda.
Baked potato with chili, fat free yogurt or sour cream - with a small salad.
Snacks - low fat muffins, froze fruit bars, low fat frozen yogurt bars, nuts- seeds- dried fruit combination in moderation, sports bars etc. fruit yogurt (fat free or low fat and sugar free).
Research shows that people who eat a good meal 4 hours before exercise perform better. Sugary snacks like regular soda prior to exercise can cause a drop in blood sugar in the middle of the workout in some athletes. In others it delays fatigue when taken during exercise. Your best bet for a pre-exercise snack is a carbohydrate that is high in complex carbohydrates e.g. oatmeal. Studies show that people who eat these kinds of food before exercise perform better and longer. Exercise and complex carbohydrates control insulin and glucose levels.