It's kinda nasty looking but I think it tastes good..1/2 c plain nonfat yogurt, 1/2 c. lowfat cottage cheese stirred up with a tablespoon of sugar free jam. Lots of calcium and a good dose of protein as well. Around 170 calories, 20 g of protein.
I also like smoothies in the summer, wheat toast with natural peanut butter, whole grain waffles, oatmeal (I mix my own, not the stuff that's all ground up.) The regular old fashioned oatmeal only takes like 3 minutes in the micro. Toss in a 1/2 an apple, some splenda and cinnamon...