No more than 300kcal

Bowl of instant porridge with a handful of blueberries. Small carton apple juice.

3 tbsp of wholegrain cereal (e.g. oat clusters or granola) with 2 tbsp low fat yoghurt with a tsp of honey and small handful of flaked almonds. Bottle of fruit smoothie.

Bowl (30g) of high fibre cereal (e.g. Shreddies or Shredded Wheat) with 200ml low fat milk and sliced banana. Glass of orange juice.

2 tbsp of low sugar muesli mixed with 3 tbsp low fat yoghurt. Small handful of dried apricots (4-5). Glass of low sugar cranberry juice.

1 slice of wholegrain toast with 2 tsp peanut butter. Slice of melon. Carton of apple juice.

Bowl (50g) of low sugar muesli or wholegrain cereal with 200ml low fat milk. Half a grapefruit.

1 Oatibix or Weetabix with 200 ml skimmed milk, a banana and a 200ml glass of low sugar cranberry juice.

Strawberry yoghurt smoothie and a warmed Scotch pancake – blend a 200ml pot of low fat strawberry yoghurt with half a banana, 6 chopped strawberries and 200ml of skimmed milk.

Toasted wholemeal English muffin with low fat soft cheese and a glass of apple juice.

Sachet of instant microwave porridge, small pot of low fat fromage frais and a slice of Galia melon.

Melon and blueberry smoothie and a toasted crumpet with a teaspoon of peanut butter – take another large slice of the Galia melon and blend with a 200ml pot of low fat blueberry yoghurt and 200ml skimmed milk.

Greek yoghurt with honey, almonds and raisins and a glass of apple juice – take a 200ml pot of 0% fat Greek yoghurt and stir in 1 tbsp. of raisins and a tsp. of flaked almonds and drizzle over a tsp of honey.

Scrambled egg on wholemeal toast and a glass of orange juice – scramble 2 eggs with a knob of olive oil spread and a splash of skimmed milk and serve on a slice of wholemeal toast.