Since breakfast can be challenging, here is one more easy option that takes less than 5 minutes to prepare and can hold you for 3-4 hours or until lunch. Plain yogurt is a great food to have on a daily basis since it contains 400 mg. of calcium per cup serving besides providing healthy bacteria for your gut.
As opposed to European yogurts, most plain American yogurts are bitter and tasteless, at least until recently. A few years back this pattern started to change with several companies selling European-style yogurts with a thick creamy consistency.
One of my favorites is from Greece called Fage. The plain Fage 2% contains the best nutritional mix with high levels of protein, a little fat and a moderate amount of carbohydrate. It comes in large containers, and small ones that travel well.
Another favorite is Strauss plain yogurt. Strauss is a small company that carries all organic products including plain low-fat yogurt and whole milk yogurt. Both are good options that come in large containers only.
Spega La Natura is an Italian yogurt that comes in small glass jars which are handy for re-use around the house. This yogurt is easy to take to work for a snack or small meal.
All of these brand mix well with fruit and nuts or seeds, or the Healthy Nut Mix (see blog 4/1/09) from my upcoming book A Recipe for Life by the Doctor's Dietitian which will be available in September.