Breakfasts

❉ 2 poached eggs and a grilled tomato on 1 slice of wholemeal toast spread with 1tsp low-fat spread.

❉ A smoothie made by blending 80g blueberries, 200ml skimmed milk and 100g fat-free Activia strawberry yogurt. Plus 1 slice of brown toast with 1tsp low-fat spread and Marmite.

❉ 1 slice of brown toast with 1tbsp peanut butter. Plus 1 apple.

❉ 1 sachet of instant oat cereal with skimmed milk, topped with a small handful of chopped almonds.

❉ 1 small brown or granary roll filled with 1 grilled low-fat sausage and 1 sliced tomato. Plus 150ml orange juice.

❉ 2 Ryvitas with 1tsp low-fat spread, 2 slices of ham and 25g Emmental.

❉ 40g bowl of bran flakes or Cheerios with skimmed milk. Plus 1 small banana and 150ml orange juice.