Bowl of 100% oatmeal everyday, preferrable before noon so you get the benefits of its extended blood sugar lowering effects, too. I'd add protein powder to the oatmeal after it's cooked, and I would not use milk, including soy milk.
Fish oil will help a lot.
Also, lots of fiber, up to 80 grams a day.
great recomendations... although 80 gms of fiber a day is enough to make most people randomly crap their pants throughout the day. if you use supplemental fiber, use a mixed soluble/insoluble complex
oatmeal + chocolate whey = MMMMM [thumb]