BREAKFASTS

(choose one, all serve one)

(V) SUMMER PORRIDGE

Mix 40g plain porridge oats with milk (from your allowance). Swirl over some fat-free natural yoghurt, and top with fresh strawberries and raspberries.

BREAKFAST BOWL

Preheat the oven to 220°C/fan 200°C/gas mark 7. Meanwhile, fry some chopped mushrooms in a pan sprayed with lowcalorie cooking spray. Add some spinach to wilt and transfer to a bowl and mix together with some grilled cherry tomatoes and back bacon rashers (all visible fat removed), cut into chunks. Season to taste and spoon the mixture into an ovenproof dish, cover with foil and bake for 10 minutes. Top with a fried egg and 25g sliced avocado and chopped fresh chives, to serve. Skip the bacon if you want to make it veggie.

(V) EGGY TOAST

Use a cookie cutter to punch a hole into 2 slices of wholemeal bread (from a small 400g loaf). Set the cut-out shapes aside. Spray a large, non-stick frying pan with low-calorie cooking spray and fry the bread until lightly golden, then turn over. Gently crack an egg into each hole, and add the cut-outs to the pan. Cook until the eggs are cooked through, turning halfway. Serve with a salsa, made from diced tomatoes, onions and chopped fresh chives. Garnish with rocket leaves and black pepper.

(V) FRUIT BOWL

Chop a selection of fruit – such as fresh or defrosted frozen mixed berries, apple chunks, melon and strawberries. Serve with fatfree natural fromage frais.

(V) PASSION POT

Put fresh pineapple chunks, 40g plain malt wheats cereal (from your allowance) and plenty of fat-free natural yoghurt in a bowl. Scoop over fresh passion fruit pulp to serve.