Muffin: Mash a banana, a spoonful of almond butter, an egg and a spoonful of cocoa powder. Put in a coffee mug (or two coffee mugs). Microwave for 2 minutes. Instant muffin. I eat these sometimes (with pumpkin pie spice instead of chocolate) before hiking. They really seem to keep me full for a long time and I think it tastes better than any bakery muffin out there.
Female, 5'3", 49, Starting weight: 163lbs. Current weight: 135 (more or less).
Starting squat: 45lbs. Highest squat: 167.5 x 2. Current Deadlift: 190 x 3