Here is what amounts to a 3-block meal. You can fiddle with it to make that come out accurately.
IT IS DELICIOUS!!!
1 serving non-fat yogurt (about 6 oz.)
1 serving fresh bluberries (1/2 cup)
1 serving walnuts (1/4 cup)
1 serving flaxseed (about 3 tbsp, I use the organic, tiny brown seeds)
Just mix together in a cereal bowl and enjoy. I think I first saw this recipe as a smoothie, but haven't tried it that way.
As I am sensitive to this type of carbohydrates, I have also tried adding a scoop of Dr. Sears' protein powder (give a few minutes for the powder to be absorbed), and it was still delicious.
Work out the calories for yourself.