Below is an example of an anytime meal. These recommendations would do well for individuals who are eating outside of their post exercise period and those who choose to not exercise. 

As you can see most of the plate should be comprised of nutrient dense high fiber low-calorie vegetables. The protein helps maintain appetite, lean mass and optimizes the metabolism. While fat offers a plethora of benefits including balancing and producing hormones and shuttling in fat soluble vitamins A,D,E and K. 

The drink of choice is water or tea. 

You would minimize starchy carbohydrates until after exercise which is when the body uses them most effectively.