Coffee or tea. I run in the morning and drink sports drink right after my run. Midmorning snack is often a fruit like pear, apple or banana. Baked potato with cottage cheese or soup. Mixed salad with some tuna or chicken.
Afternoon snack a yogurt, crackers or fruit.
Omelet, salad and good whole grain bread is the quick alternative. We try to avoid fried and deep fried foods and things made in heavy sauces .We are not into desserts, but may have some fruit or crackers as a snack once in a while after dinner. I got my carbs mostly from bread and potatoes. I currently run about 60 mile per week. I usually run at about a 7 minute pace.