Pre-Workout and Post-Workout foods?

I am a girl and im just trying to lose a couple pounds and mostly tone up.
i am doing 30-45 min at-home workouts everyday. (cardio + thighs, abs, arm workouts , etc.)
so i wouldnt say im doing intense workouts everyday.
i want to tone up. so i need to kno what foods i should be eating before and after my workouts.
so here are the foods i have in my house:
-wheat bread -milk -chocolate -almonds
-apples -orange juice -peanut butter
Plus more stuff.
so plz tell me what i can eat from that list and also give me some suggestions so i can go out
sometime this weekend and buy some more stuff.
also, i dont want to buy any protein powders or supplements.
just simple foods please.