Carbs- Potatoes (white or sweet), Rice (white or brown), Whole wheat bread, pita bread, noodles
Protein- Chicken, steak, ground beef, turkey, tuna or other fish, pork,
Fats - nuts, oils
I remember when I was in high school and looking for muscle building meals. I would pack a protein such as chicken/steak/fish, a carb such as rice or potatoes and I would drizzle EVOO over the top or use PB or nuts for fats.