A boiled egg, plus 2 wholegrain rice cakes spread with Marmite. 100g fresh/frozen berries (any mixture of blackberries, blackcurrants, blueberries, strawberries, cherries) with 50g full-fat Greek yogurt (or soya yogurt).
Porridge made with 40g traditional coarse cut porridge oats and 140ml semi-skimmed milk/non-dairy milk and 100ml water (microwave for 3½ minutes on full power). Top with 1tbsp low-fat natural yogurt and one small chopped banana.
Half a can of reduced-sugar and -salt baked beans topped with ¼ avocado, served with a few extra slices of avocado; an orange.
200g bowl of homemade fresh fruit salad (eg chopped kiwi, mango, strawberries apple) with 100g full-fat Greek yogurt/soya yogurt and 1tbsp porridge oats.
Slice of seeded wholemeal toast spread with 1tbsp peanut butter; 1 banana.
Top tip If you find too much wheat or gluten makes you bloat, choose wheat-free alternatives
Approx 300 cals