-Rice crackers with some light riccotta cheese (the full fat one is just too rich, nothing to do with dieting shit) with pieces of mushroom on top, lightly marinated in balsamic vinegar.
-chai with soy milk in it always picks me up, and for a bonus the soy is high in l-tryptophan.
-Hot lemon and honey drink, which gives energy, vit c and can soothe a sore, dry throat, all in one handy drink.