I've read your recommendations regarding protein at every meal. I'm a yogurt-and-banana girl when it comes to breakfast; is there a better way to eat a high-protein breakfast? I just don't like to eat meat so early in the day. Also, I'm a college student, so choosing the healthiest foods is a bit difficult.

You're absolutely right. College dorm life is a particularly toxic food environment, what with limited (and usually bad) cafeteria choices, ever-present snack machines, a general lack of nutritional consciousness and the ease of getting deliverable pizza. I do sympathize. But think about it. College itself is hard on many levels, yet you're obviously up to the task, and you're probably no stranger to tackling challenging situations in your life. So why not look at this as just another opportunity to come up with a creative solution to a problem? If you're committed to eating in a way that nurtures you, you try your best to find a way to do so -- at least as often as possible.

Yogurt and bananas aren't bad but a bit high in sugar. The combo is pretty high in carbs relative to protein and virtually without fat or fiber. This could wind up leaving you hungry soon after eating. I'd stay away from the "fat free" yogurts, which tend to have even more sugar, and I'd also try lower-glycemic fruits such as strawberries, or higher-fiber fruits such as pears or apples. How about adding some nuts? And for variety, how about cottage cheese with some nuts and berries?

There's always the old standby, eggs. Vegetable omelettes are a great choice, or try eggs in another style (hard-boiled, poached, soft-boiled) and some low-sugar fruit. Don't worry about the yolks; just hold the potatoes and bread.

By the way, this advice is very general. There are athletic, metabolically "well-tuned" people who will do fine if there's more starch in the meal, some bread for example. But it's almost impossible to find any kind of nutritious bread in the college cafeteria, so if you can avoid it, so much the better.

Nut butters are easily stored in a dorm refrigerator, and they can be spread on an apple for a terrific snack or combined with yogurt or cottage cheese for a great little meal.

Other easy and fast breakfasts include sliced turkey on a rice cake or even (in a pinch) some of the "breakfast burritos" that I've seen at fast-food restaurants.

If you have access to a microwave, oatmeal is the breakfast of champions. Just don't get those pre-boiled high-sugar "instant" packets; the real kind only takes four minutes in the microwave and is far better. And by the way, you can eat oatmeal uncooked. Just soak it in a little soymilk (or dampen with water if you don't mind it being a little bland), add some nuts and fruit and you have "instant" muesli. Oatmeal and eggs has been the preferred breakfast of bodybuilders for ages, by the way.

Consider buying a blender for about 20 bucks. You can make all sorts of healthy, nutritious, quick and easy drinks in it. Use protein powder as a base and strawberries and so forth for flavor.

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