Here's a recipe that I use for a morning shake. Make is so often that I have it pretty much memorized.

1 cup frozen fruit (I usually use blueberries)
1 single serving size fruit flavored yogurt
1/4 cup coconut flakes
1/2 cup milk
1 banana

Put it in a blender and blend till smooth. Sticks with me pretty well. The recipe I follow also calls for something like 1/4 cup wheat germ but I never have wheat germ on hand so I never use it. I may be wrong on the quantity of wheat germ, too.

One more thing my boss always used to say to me when I used to bring in sandwiches on cheap-o white bread: "The whiter the bread, the quicker you're dead." Whole wheat everything seems to help a lot too. Bread, pitas, etc. I think the only white "bread" I eat is tortillas.