Slice a courgette down the middle, cut into 1cm pieces, spray with olive oil and season with freshly ground black pepper and a pinch of salt.
Griddle until on both sides until char marks appear. Transfer to a bowl and mix with lemon juice, 30g crumbled feta cheese, a handful of fresh mint, 30g cooked puy lentils and one slice chopped fresh watermelon flesh.
Choose one of the following every day (approx 250 cals).
Mix 1 can of tuna (in spring water) with freshly ground black pepper and lemon juice (or cooked chickpeas and 30g crumbled feta cheese if preferred). Stuff into 1 warmed pitta bread, spread inside with low-fat hummus and a few sliced Kalamata olives and cherry tomatoes, along with a handful of raw spinach.
Boil a handful of pasta and set aside. Toss with a teaspoon of olive oil and
mix with freshly chopped basil, plus your choice of 1 diced grilled chicken breast or 1 can of tuna (preferably in spring water, drained), 1 chopped tomato, 1 tsp fresh Parmesan and freshly ground black pepper. Serve with a salad with a fat-free dressing.
PLUS ANY OF THE FOLLOWING:
1 banana, 1 apple, 2 satsumas or clementines, plus 1 pot of low-fat yogurt.