There is no one perfect combination for everyone, but we always recommend including all three of the macronutrients (protein, fats and carbohydrates) because each one contributes to satiety through a different mechanism. This also helps minimize cravings.
For your relatively low-calorie meal, we suggest including 50 percent of calories from complex carbohydrate (whole grain breads, rice, pasta, etc.), 25 percent from protein and 25 percent fat. Your meal could include a lean-meat sandwich, two eggs and toast, a large salad with proper amounts of dressing (fat) or toppings (protein and fat) with bread (carbohydrates). By including plenty of vegetables (such as in a salad), you'll discover a larger volume of low-calorie foods. Salads also take longer to consume, contributing to satiety.For a 300-calorie pre-workout snack, we endorse consuming a meal-replacement liquid or bar for quick digestion and maximum nutrient absorption. Satiety is generally not an issue before training because exercise itself has been found to be one of the most active appetite-control aids available.