Shredded Wheat V2 Shredded Wheat with skimmed milk and 1 apple.

Fruit salad with yogurt V1 chopped apple, a handful of grapes and ½ pink grapefruit mixed together and served with 1 small pot fat-free Greek yogurt.

Cream cheese on rye V2 slices rye bread topped with 4tbsp low-fat soft cheese and 1 tomato.

Orange and almond yogurt V1 orange with a 170g pot fat-free Greek yogurt and 1tbsp flaked almonds.

Banana and strawberry power shake VSmoothie made by blending 200ml skimmed milk with 1 banana, a handful of strawberries and 2tbsp oats.

Boiled egg with soldiers V1 boiled egg with 1 slice wholegrain toast topped with 1tsp low-fat spread, cut into soldiers. Plus 1 orange.

Cheese, tomato and spinach omeletteOmelette made from 1tsp veg oil, 2 eggs and a dash of skimmed milk, filled with 1tbsp grated reduced-fat cheese, 1 diced tomato and a handful of spinach.

Blackberry swirl porridgeStew 1 handful blackberries until soft and sweeten with stevia, if desired. Swirl into a bowl of porridge made from 4tbsp porridge oats and 275ml skimmed milk.

Creamy banana breakfast1 sliced small banana topped with 1 small pot fat-free Greek yogurt and 2tbsp oats.

Egg-stuffed mushrooms2 grilled portabello mushrooms filled with 2 eggs scrambled with a dash of skimmed milk and 1 diced tomato. Plus 1 apple.

Summer berries with a nutty topping1 handful fresh or frozen summer berries (defrosted if frozen) topped with 1 small pot fat-free Greek yogurt and a muesli topping made from 2tbsp oats and 2tsp chopped hazelnuts.

Egg and tomato pitta1 warmed wholemeal pitta bread filled with 1 sliced boiled egg and 1 sliced tomato.

Peanut butter and banana on toast1 slice wholegrain toast topped with 1tbsp unsweetened peanut butter and 1 small sliced banana.

Chicken salad wrap and fruit1 wholemeal wrap filled with 1 sliced skinless chicken breast, salad and 1tbsp reduced-fat crème fraiche mixed with garlic and lemon zest.

Cheese and tuna crackers4 rye crispbreads topped with 4tbsp low-fat cottage cheese mixed ½ small can tuna in water (drained), lemon zest, fresh dill and black pepper. Plus 1 apple.

Hummus, crudités and pitta1 wholemeal pitta and crudités made from ½ red pepper and 1 carrot, with 5tbsp reduced-fat hummus.

Salmon and rice saladSalad made from 7tbsp leftover cooked brown rice, ½ small can salmon, watercress, rocket and spring onions, tossed with a dressing made from 2tbsp fat-free natural yogurt mixed with fresh mint and lemon zest and juice to taste.

Italian saladSalad made from ½ avocado, ½ small ball reduced-fat mozzarella cheese, 1 tomato, 1tsp olive oil, fresh basil and black pepper. Plus 1 apple.

Avocado and prawn open sandwich2 slices rye bread topped with ½ avocado, 75g prawns, rocket and black pepper.

Ham, cheese and roasted pepper meltFill 1 panini with 1 slice lean ham, 3tbsp grated reduced-fat cheese and 2 roasted red peppers from a jar. Grill or griddle until heated through and serve with salad.

Waldorf salad open sandwich1 slice rye bread topped with 1tbsp low-fat soft cheese and Waldorf salad made from 2 sticks celery, a handful of grapes, 1 red apple, 6 walnut halves and lemon juice.

Jacket potato with cheese and salad1 microwaved large jacket potato with 4tbsp grated reduced-fat cheese and salad with balsamic vinegar.

Greek bean wrap1 wholemeal wrap filled with ½ tin mixed beans in water (drained) mixed with ½ diced green pepper, ½ diced small red onion, cucumber chunks, 1 chopped tomato and 5 sliced black olives and drizzled with 1tbsp fat-free Greek yogurt.

Soup and pitta dippers1 bowl of homemade vegetable soup with 1 wholemeal pitta, cut into fingers. Plus 1 apple.

Mediterranean vegetable omeletteOmelette made from 1tsp oil, 2 eggs, skimmed milk, ½ courgette, ½ red pepper and ½ small red onion, topped with 50g crumbled reduced-fat feta cheese and served with salad.

Spicy bean bowlSalad made from ½ avocado, ½ red pepper, ½ small red onion, 1 ripe tomato, ½ can kidney beans in water (drained), 2tbsp grated reduced-fat cheese, 2 large handfuls of torn coriander and the juice of ½ lime.

Homemade mackerel pate on crispbreadPate made from 1 small smoked mackerel fillet, flaked and mixed with 1tbsp reduced-fat crème fraiche and a little horseradish sauce, lemon zest and juice, chopped parsley and black pepper, to taste, with 3 crispbreads and sliced cucumber

Sea bass with jacket potatoes and vegetables1 grilled or baked sea bass fillet with 1 microwaved large jacket potato topped with 1tbsp reduced-fat crème fraiche and steamed veg. Plus 1 pear.

Fresh tomato, rocket and pinenut spaghettiMix 200g cooked wholewheat spaghetti with 1 chopped tomato, a handful of torn basil and 2 handfuls of rocket. Heat through and serve scattered with 2tbsp toasted pine nuts and 1tsp olive oil.

Spicy chicken with rice and saladCoat 1 skinless chicken breast in 2tbsp fat-free Greek yogurt and curry powder to taste, then grill and serve with 7tbsp cooked brown rice, a salad made from ½ small red onion, 1 tomato and fresh coriander, and raita made from 3tbsp fat-free Greek yogurt with lemon juice and mint. Plus 1 satsuma.

Pancetta and pea pastaDry fry 3 slices pancetta. Add crushed garlic, a handful of sliced mushrooms and 3tbsp frozen peas. Cook for 5 min adding a little water to stop the mixture sticking if needed. Add 200g cooked wholewheat pasta, 2tbsp reduced-fat crème fraiche and 1tbsp Parmesan. Heat through and serve with salad. Plus 1 satsuma.

Peanut and vegetable stir fryFry ½ pack stir-fry veggies with garlic and fresh ginger to taste in 1tsp veg oil until heated through. Add 2tbsp unsalted peanuts and a splash of reduced-salt soy sauce and heat again. Serve with 8tbsp cooked brown rice.

Steak fajitasFry 125g lean sliced steak and paprika to taste in 1tsp veg oil until brown. Add ½ sliced red and green pepper and 1 small sliced onion. Cook until soft and brown. Serve in 1 wholemeal wrap with shredded lettuce, 2tbsp grated reduced-fat cheese and 1tbsp reduced-fat crème fraiche.

Chickpea cous cous saladSalad made from 8tbsp cooked couscous, ½ can chickpeas in water (drained), ½ red onion, 1 tomato, 1 grated carrot, coriander and a dressing made from 2tsp olive oil mixed with garlic, lemon zest and juice and black pepper, to taste.

Grilled salmon with crushed pesto potatoes1 grilled or steamed salmon fillet served with 4 boiled new potatoes in their skins, lightly crushed and tossed with 1tbsp pesto, and steamed veg.

Pepper and potato frittataOmelette made using 1tsp veg oil, 2 eggs, 1tbsp skimmed milk, ½ red onion, ½ red pepper, 4 boiled new potatoes in their skins and 4tbsp grated reduced-fat Cheddar cheese. Serve with salad.

Fish and sweetcorn pieSteam 150g white fish, flake and mix with 3tbsp sweetcorn, snipped chives, 3tbsp reduced-fat crème fraiche and season. Put in a small ovenproof dish and top with 1 large potato, mashed with 1tsp low-fat spread and skimmed milk. Bake until golden on top and serve with steamed green beans.

Speedy thin crust pizzaTop 1 wholemeal wrap with 4tbsp passata, ½ green pepper, mushrooms, ½ red onion, mixed herbs, ½ ball sliced reduced-fat mozzarella and black pepper. Bake until golden and crispy and serve with salad. Plus 1 apple topped with 1 small pot fat-free Greek yogurt.

Tuna salsa jacket potatoMix ½ can tuna in water (drained) with ½ can kidney beans, 2 chopped tomatoes, ½ red onion, garlic, lime juice, fresh chilli and coriander, and serve with 1 microwaved large jacket potato and salad. Plus 1 handful blueberries.

Zesty spring vegetable pastaSteam a handful each of chopped asparagus and green beans and 3tbsp peas. Mix with 8tbsp cooked wholewheat pasta (save a little of the water), 4tbsp low-fat soft cheese, lemon zest and juice, fresh basil and black pepper, adding a little of the pasta cooking water to loosen the sauce. Plus 1 orange.

Turkey noodle stir fryFry 1 sliced turkey steak in 1tsp veg oil with garlic and chilli to taste until the turkey is cooked through. Add ½ pack ready-prepared stir fry veg and heat through until the veg have just started to soften. Add 1 serving of wok noodles and a splash of reduced-salt soy sauce. Heat through and serve. Plus 1 kiwi fruit.

Hummus and carrot sticks□3tbsp reduced-fat hummus with 3 celery sticksEgg salad 1 bowl of salad with 1 hard-boiled egg.Toast and peanut butter 1 slice wholegrain toast with 1tsp peanut butter.Homemade banana ice cream 1 frozen mashed ripe bananaCheese and onion topped crispbreads2 rye crispbreads topped with 2tbsp low-fat soft cheese and 4 sliced spring onions.Fruit salad and yogurt1 bowl of fruit salad with 1tbsp fat-free Greek yogurt.Nuts4 Brazil nuts, 4 walnut halves, 15 almonds or 1tbsp unsalted peanuts.Ham roll ups2 slices lean ham spread with 2tbsp low-fat soft cheese, topped with sliced cucumber and rolled up.Fresh fruit1 pear and 1 kiwi fruitCitrus saladFruit salad made from 1 orange and ½ pink grapefruit.Cheese and tomato pitta1 mini wholemeal pitta filled with 1tbsp low-fat soft cheese and 1 tomato.□Popcorn 3 handfuls of plain popcorn sprinkled with a little cinnamonCottage cheese crackers2 rye crispbreads with 1tbsp cottage cheese and cucumber slices.Frozen grapes2 handfuls of frozen grapes.Avocado dip½ small avocado mashed and mixed with garlic, lime juice and Tabasco to taste served with 3 celery sticks.Banana fruit jelly1 sliced small banana set in a portion of sugar-free jelly.Champagne or wine1 glass (125ml) champagne, prosecco or cava or 1 small glass (125ml) of red or white wine Spirits 2 single measures (25ml each) of spirits with calorie and sugar free mixers eg diet cola, soda water, slimline tonic.