A meal based around carbohydrates and protein.
The carbohydrates should be complex, slow digesting carbs, such as rice or oatmeal, for slow releasing energy during your workout.
Protein could come from chicken, eggs, or Greek yoghurt.
Fibrous vegetables, such as asparagus or broccoli, should also be included, and the meal should be eaten 1-2 hours prior to your workout.
A PRE-WORKOUT supplement could also be taken during the hour before your workout.